Monster Walk

A beginner strength exercise for the hip abductors, done with a resistance band.

Movement guide

Monster Walk

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusHip abductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Monster Walk demonstrated on the 3D figure

3D demoMonster WalkBeginner · A band

Beginner grade (source-assigned).

Harder option

3D demoCrab WalkIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
To begin, take short steps forward alternating your left and right foot.
After several steps, do just the opposite and walk backward to where you started.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Lateral band walk demonstrated on the 3D figure

3D demoLateral band walkBeginner · A band

3D demoClamshellBeginner · No equipment

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

Side-lying leg raise demonstrated on the 3D figure

3D demoSide-lying leg raiseBeginner · No equipment

Standing band hip abduction demonstrated on the 3D figure

3D demoStanding band hip abductionBeginner · A band + An anchor point

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Questions people ask

What muscles does the Monster Walk work?

Mainly the hip abductors.

What equipment do I need for the Monster Walk?

A band.

Is the Monster Walk good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Crab Walk.

How do I make the Monster Walk harder?

Progress to the Crab Walk, or add load, range or slower lowering once your form is solid.