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Monster Walk

Monster Walk is a beginner compound band exercise that mainly works your abductors (outer hips).

💪 Abductors (outer hips)🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Monster Walk: starting position
Starting position
Monster Walk: end position
End position

How to do the monster walk

  1. Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
  2. To begin, take short steps forward alternating your left and right foot.
  3. After several steps, do just the opposite and walk backward to where you started.

Muscles worked

Primary: Abductors (outer hips)

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Monster Walk alternatives

Exercises that train the same main muscle, including options with other equipment.

Thigh AbductorMachine · Beginner

FAQ

What muscles does the monster walk work?

It mainly works your abductors (outer hips).

How many sets and reps of monster walk should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the monster walk good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More glutes exercises →