Monster Walk

Monster Walk is a beginner-level compound in the strength category that primarily works the abductors. It is performed with resistance bands.

How to do it

1. 1Place 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. 2To begin, take short steps forward alternating your left and right foot.
3. 3After several steps, do just the opposite and walk backward to where you started.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.