Execution form
- EquipmentBand
- PatternIsolation
- Reps10 to 25 reps
- Joint loadNone flagged
How to do the Monster Walk
Set up. Place a mini band around your legs above the knees or at the ankles. Stand with feet hip width apart in a quarter squat.
- Step forward and slightly out at a diagonal.
- Step the other foot forward and out the same way.
- Keep walking forward for the set, then walk backward.
Form cues
- Keep the knees pushed out.
- Stay low.
- Keep tension on the band.
Common mistakes
- Letting the knees cave.
- Standing up tall between steps.
Muscles worked
Main target: Abductors. The hip abductors sit on the outside of the hip. They move the leg out to the side and keep the knee over the foot under a load.
Its other side: Adductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Monster Walk, from the same catalog the StatBlockFit app logs.
- Adductor Machine Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Nordic Curl Same legs session: it trains the hamstrings.
- Single-Leg Calf Raise Same legs session: it trains the calves.
A complete workout around it
4 movements, the Monster Walk first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Monster Walk 3 × 10 to 25 reps
- Adductor Machine 3 × 12 to 25 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Side-Lying Leg Raise
Bodyweight
Gym or cable swap
Hip Abduction
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Banded Lateral Walk.
Do before it: Clamshell (glutes switched on) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Monster Walk is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Monster Walk?
Set up: Place a mini band around your legs above the knees or at the ankles. Stand with feet hip width apart in a quarter squat. Steps: 1. Step forward and slightly out at a diagonal. 2. Step the other foot forward and out the same way. 3. Keep walking forward for the set, then walk backward. Form cues: Keep the knees pushed out. Stay low. Keep tension on the band. Common mistakes: Letting the knees cave. Standing up tall between steps.
What muscles does the Monster Walk work?
It trains the abductors as its main target and works the glutes and quads on the way.
What can I do instead of the Monster Walk?
At home: Side-Lying Leg Raise. In a gym: Hip Abduction. Each trains the same main muscle.
What should I pair the Monster Walk with?
Good partners in the same workout are Adductor Machine, Nordic Curl and Single-Leg Calf Raise.