Monster Walk
Trains the Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae.
- Equipment
- A resistance band
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Place a resistance band around both legs, either just above the knees or around the ankles. Ankles make it harder.
- Set your feet shoulder-width apart so the band is already under tension.
- Sit into a quarter squat with your chest up and your stomach braced.
- Take a step forward and out at a slight angle with one foot, keeping tension on the band.
- Follow with the other foot, stepping out rather than letting it drift inward.
- Keep walking forward in that wide, low stance for a set distance, then walk backward to return.
Common mistakes
- Standing up out of the quarter squat as the set goes on. The low position is what keeps the hips loaded; standing tall makes it a walk with a band on.
- Letting the trailing foot collapse inward toward the other. The band will pull the knees together, and resisting that is the whole exercise.
- Using a band so strong that the knees cave anyway. A lighter band held in a good position does more.
- Short, quick steps. Deliberate steps with the feet kept wide apart is what loads the gluteus medius and minimus.