Exercise Tutorial: Monster Walk
Table of Contents
What Is a Monster Walk
Have you ever been told that you have weak glutes? Or that you need to perform Glute activation exercises? Performing an exercise such as the Monster Walk will help to engage these muscles and ensure that they are firing properly as you carry out various activities!
The Monster Walk is a fantastic exercise that engages the glutes. This can help prevent injury, enhance your running ability, and even reduce tightness in the legs. The Monster Walk is a straightforward exercise to learn and has many variations. All you require is a resistance band that can wrap around the leg or a TheraBand.
How to Do a Monster Walk
Learning how to do a Monster Walk is very simple and is a great exercise for both beginners and experienced athletes. There are a few variations of the Monster Walk that include walking forwards and to the side. In this section, we will be explaining a forwards Monster Walk. To learn how to do a Monster Walk, follow the steps below.
Find a space where you can walk forwards for at least 10 steps. Wrap a resistance band just above the ankles. Alternatively, you can also perform a Monster Walk by placing the resistance band just above the knees or using a resistance band around both the ankles and the knees.
Begin in a semi-squat position. Remember to maintain proper squat form! Alternative Monster Walk variations can involve just slightly bent knees.
Slowly, begin to walk forwards. Step one foot forwards and slightly out to the side while maintaining the semi-squat position. Bring the remaining foot forwards ahead of the planted foot. Keep repeating the movement as you slowly walk forwards.
Congratulations, you have now learned how to do a Monster Walk!
Monster Walk Form
Learning how to do a Monster Walk is very simple and is a great exercise for both beginners and experienced athletes. There are a few variations of the Monster Walk that include walking forwards and to the side. In this section, we will be explaining a forwards Monster Walk. To learn how to do a Monster Walk, follow the steps below.
Keep the knees in line with the ankles
Keep the spine in a neutral position
Keep the gaze straight ahead
Go through the Monster Walk slowly
Maintain the squat position throughout the Monster Walk
Keep your weight evenly distributed thought the foot
Keep the shoulders down and back
Have your arms in front of the chest with your fingers intertwined
Following these tips will allow you to maintain proper Monster Walk Form.
Monster Walk Benefits
The main benefit of the Monster Walk is the exercise’s ability to activate the Glutes. Full Glute activation is essential to avoiding injury and getting the most out of any exercise! Additional Monster Walk benefits include,
Increased balance and stability
Increased strength in the Glutes and Abductors
Increased muscle size in the Glutes
Increased control and strength in the knee
Monster Walk Muscles Worked
The Monster Walk will work multiple muscles in the buttocks and legs. The primary Monster Walk muscle worked is the Gluteus Medius. Additional muscles that are activated during the Monster Walk include the Tensor Fascia Latae, Gluteus Maximus and the Abductors of the leg.
Monster Walk Variations
Monster Walk Variations can make the exercise challenging and provide variation in your exercise routine. Check out these Monster Walk Variations:
Lateral Monster Walk
Banded Monster Walk
Lateral Monster Walk
The Lateral Monster Walk is the Monster Walk performed by walking sideways instead of walking forwards. It is important to make sure that the hips are level throughout the Lateral Monster Walk. The Lateral Monster Walk is also called the Lateral Band Walk, which will also target the Gluteus Medius and the abductors of the leg.
Banded Monster Walk
The Banded Monster Walk is the variation that we have described above. Remember that you can place the band on different areas of the body during the Monster Walk. This includes around the ankles, around thighs or both! To increase the intensity of the Monster Walk, increase the resistance of the band.
Monster Walk Resistance Band
The Monster Walk Resistance Band is a common exercise for runners. This is because of the Monster Walk's primary benefit - Glute activation. Remember that the higher you place the band around your legs, the easier the Monster Walk will become! The Gluteus Medius is often the final piece of the Glute that needs to be targeted to create a full buttocks, and the Monster Walk Resistance Band is a great way to achieve this!
Monster Walk Band
The Monster Walk Band is just another term for the Monster Walk exercise. Remember to follow the tips we suggested for proper Monster Walk Form to get the most out of the exercise. Consistency is key for any exercise, so be sure to consistently perform the Monster Walk Band to achieve its benefits!
Monster Walk Exercise
Overall, the Monster Walk Exercise is a great way to strengthen the muscles of your Glutes and the Abductors of the leg. Many people suffer from an injury due to weak glutes and weak knees. By including the Monster Walk in your exercise routine, you can increase the stability of the leg and reduce the risk of injury. To perform the Monster Walk Exercise, follow the steps we outlined above. Try the Monster Walk for 10 steps forwards and backward for 3 sets to start. Remember to increase the intensity of the Monster Walk, you can increase the resistance of the band or, increase the number of reps and sets.
