Monster Walk

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

Main muscles: Glutes
Equipment: Resistance band
Level: Beginner
Type: Compound
Movement: Pull

How to do the Monster Walk

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Monster Walk

Questions

What muscles does the Monster Walk work?

Mainly the glutes.

Is the Monster Walk good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Monster Walk?

Good alternatives that train the glutes: Hip Extension with Bands, Flutter Kicks, Glute Kickback or Physioball Hip Bridge.

How many sets and reps of the Monster Walk should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).