Band Monster Walk tutorial
The band monster walk strengthens the glutes, especially the gluteus medius and the muscles around the hips. Short diagonal steps under band tension improve hip and knee stability.
How to perform
- Place the band around your ankles or just above your knees so it is tight at shoulder width.
- Bend your knees slightly and push your hips back into a quarter squat.
- Take a short step forward and slightly outward with one foot, keeping the band taut.
- Bring the other foot in so your feet return to shoulder width.
- Keep stepping this way for several steps, then walk back the same way.
- Keep your chest up and your abs braced.
Breathing: Breathe steadily and naturally without holding your breath.
Key tips
- Always keep your feet at least shoulder-width apart so the band never goes slack.
- Spread your weight across the whole foot.
- Take short, controlled steps.
Common mistakes
- Letting the knees cave inward.
- Rising up out of the squat while stepping.
- Taking long steps that let the band go slack.
Safety: Start with a light band and reduce the range of motion if your knees hurt.
GlutesPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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