Exercise guide · Beginner · Compound

Monster Walk: How to Do It & Muscles Worked

The monster walk is a lower body exercise that targets the glutes and also works the hamstrings and quadriceps. It is typically performed with a resistance band around the ankles to increase intensity. The movement involves stepping side-to-side while maintaining tension in the band and a slight knee bend.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Body Weight and Resistance Band
Level · type
Beginner · Compound
Demonstration of the monster walk
Front view: muscles worked by the monster walk. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the monster walk. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the monster walk

  1. Step 1: Place a resistance band around your ankles.
  2. Step 2: Stand with your feet shoulder-width apart and slightly bend your knees.
  3. Step 3: Take a step to the side with your right foot, maintaining tension on the resistance band.
  4. Step 4: Follow with your left foot, stepping to the side to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the monster walk by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Monster Walk alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.