If you’re looking for an effective exercise to target your glutes, hips, and thighs, look no further than the monster walk exercise. This underrated exercise is a great addition to any lower-body workout routine and can be done with or without equipment. In this ultimate guide, we’ll explore everything you need to know about the monster walk exercise, including its benefits, techniques, and variations.
What is the monster walk exercise?
The monster walk is a low-impact exercise targeting the glutes, hips, and thighs. It involves taking small, lateral steps while keeping tension on the glutes and thighs. This exercise is also known as the “band walk” or “mini-band walk” because it can be done with a resistance band or mini-band.
Benefits of the monster walk exercise
The monster walk exercise offers several benefits for your lower body, including:
- Strengthening the glutes, hips, and thighs
- Improving hip mobility
- Increasing stability and balance
- Helping to alleviate knee pain and discomfort
- Enhancing sports performance by improving lateral movement
How to do the monster walk exercise
The monster walk exercise can be done with or without equipment. Here’s how to do each variation:
Bodyweight monster walk
- Stand with your feet shoulder-width apart, and your knees slightly bent.
- Place a mini-band around your ankles.
- Take a small step to the side with your left foot, keeping your toes pointed forward.
- Follow with your right foot, bringing it back to the shoulder-width distance apart.
- Repeat for 10-15 steps to the left, then switch sides and repeat.
Resistance band monster walk
- Place a resistance band around your ankles, and stand with your feet shoulder-width apart and your knees slightly bent.
- Cross the band before you, holding the ends with your hands.
- Take a small step to the side with your left foot, keeping your toes pointed forward.
- Follow with your right foot, bringing it back to the shoulder-width distance apart.
- Repeat for 10-15 steps to the left, then switch sides and repeat.
Weighted monster walk
- Hold a dumbbell or kettlebell in each hand and stand with your feet shoulder-width apart and your knees slightly bent.
- Take a small step to the side with your left foot, keeping your toes pointed forward.
- Follow with your right foot, bringing it back to the shoulder-width distance apart.
- Repeat for 10-15 steps to the left, then switch sides and repeat.
Common mistakes to avoid
- Allowing your knees to cave inward
- Taking too large of steps
- Arching your lower back
- Rounding your shoulders
Tips for maximizing results
- Keep your core engaged throughout the exercise
- Keep tension on the band throughout the entire movement
- Focus on the mind-muscle connection with your glutes and thighs
Lateral monster walk
- Stand with your feet shoulder-width apart and a resistance band around your ankles.
- Take a small step to the side with your left foot, then follow with your right foot.
- Continue to walk to the left for 10-15 steps, then switch sides and walk to the right.
Reverse monster walk
- Place a mini-band around your ankles and stand with your feet shoulder-width apart.
- Take a small step backward with your left foot, then follow with your right foot.
- Continue walking backward for 10-15 steps, switch sides, and walk forward.
Banded crab walk
- Place a resistance band around your ankles and stand with your feet shoulder-width apart.
- Lower down into a squat position.
- Take a small step to the side with your left foot, then follow with your right foot.
- Continue walking to the left for 10-15 steps, then switch sides and walk to the right.
Monster lunge
- Hold a dumbbell or kettlebell in each hand and stand with your feet hip-width apart.
- Take a large step forward with your left foot and lower into a lunge position.
- Push off with your left foot and bring it back to the hip-width distance apart.
- Take a large step forward with your right foot and repeat.
Who should do the monster walk exercise?
The monster walk exercise suits most people, including beginners and advanced exercisers. It’s especially beneficial for those who want to target their glutes, hips, and thighs and improve their lateral movement.
How often should you do the monster walk exercise?
Aim to do the monster walk exercise at least 2-3 times per week to see the best results. You can add it to your lower-body workout routine or do it as a standalone exercise.
FAQs
Is the monster walk exercise suitable for beginners?
- Yes, the monster walk exercise is suitable for beginners.
Can the monster walk exercise help alleviate knee pain?
- Yes, the monster walk exercise can help alleviate knee pain by strengthening the muscles around the knee joint.
How many sets and reps should I do for the monster walk exercise?
- Aim to do 2-3 sets of 10-15 reps for each leg.
Can I do the monster walk exercise every day?
- It’s best to give your muscles time to rest and recover, so aim to do the monster walk exercise 2-3 times per week.
How can I make the monster walk exercise more challenging?
- You can make the monster walk exercise more challenging by using a heavier resistance band or holding weights. You can also try variations like the banded crab walk or monster lunge.
Conclusion
The monster walk exercise is highly effective for strengthening your glutes, hips, and thighs. It can be done with or without equipment and offers several benefits, including improved hip mobility, stability, and sports performance. Incorporating the monster walk exercise into your workout routine and adding some variations can take your lower-body workout to the next level.
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