Monster Walks
A banded walking drill that targets lateral hip strength and reinforces stable knees and hips while moving forward and backward.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute med, glute max (support), hip external rotators, and trunk stabilizers.
Key Benefits
- Builds lateral hip strength with movement
- Reinforces knee tracking under band tension
- Excellent warm-up before runs and lower-body lifting
- Easy progression via band strength and placement
Equipment Needed
A mini resistance band and a small open space.
How to Perform
- Place the band above the knees (easier) or at the ankles (harder).
- Set an athletic quarter-squat with hips back.
- Step forward with control while keeping band tension.
- Continue for a set distance, then walk backward the same way.
- Keep toes mostly forward and knees tracking slightly out.
Programming Options
- 2–4 rounds of 8–12 steps forward + 8–12 steps backward
- Or timed: 20–40 seconds each direction
- Use early in a session as a prep drill
Why This Variation Works
Monster walks apply consistent lateral hip demand while you move, making it a strong bridge between static band drills and real-world movement patterns.
When to Use It
Use as a warm-up, running prep, or as part of a hip stability circuit when you want a low-impact but effective lateral hip stimulus.
Related Glute Exercises
Explore more band-based drills in Glute Exercises.
Frequently Asked Questions
Should I feel this in my knees?
No—this should feel like outer hip/glute work. Reduce band tension or move the band above the knees if needed.
How low should I squat?
A small athletic bend is enough. Going too low often shifts effort away from the hips.
What’s the easiest way to make this harder?
Use a stronger band or move the band lower (toward ankles) while keeping perfect control.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.