Monster Walk
Monster Walk is simple enough to learn in one session, using pure bodyweight leverage to deliver control through the whole range.
How to do Monster Walk
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the resistance band.
- Follow with your left foot, stepping to the side to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Monster Walk Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Monster Walk Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Monster Walk
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Monster Walk — Frequently Asked Questions
How do you do the Monster Walk?
Place a resistance band around your ankles. Stand with your feet shoulder-width apart and slightly bend your knees. Take a step to the side with your right foot, maintaining tension on the resistance band. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Monster Walk work?
The Monster Walk primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Monster Walk should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Monster Walk good for beginners?
Yes. The Monster Walk is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Monster Walk?
Try the Dumbbell Stiff Leg Deadlift, Cable Pull Through (with Rope) or the Lever Hip Extension V. 2. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
