Monster Walk – How To And 8 Best Types That Help Boost Hip Stability

Learn how to do the monster walk, its benefits and know the variations that can boost hip stability and lower body strength.

monster walk - woman exercising with a resistance band-05

You may find affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases. Why Trust Us

A Comprehensive Guide to the Monster Walk For Hip Stability and Improved Lower Body Strength

The Monster Walk is a resistance band exercise in strength and conditioning programs and physical therapy.

The exercise targets the muscles in the hips and thighs, helping to improve hip stability, strengthen the lower body, and enhance functional movement.

Monster Walk Target Muscles

Incorporating the exercise into your training can help target the following muscles,

  • Gluteus Medius
    This muscle, located on the side of the hip, is heavily engaged during the exercise.
    Strengthening the gluteus medius helps improve hip stability and reduces the risk of hip and knee alignment injuries.
  • Gluteus Minimus
    The gluteus minimus, situated beneath the gluteus medius, also plays a significant role in hip abduction during this exercise.
  • Hip Abductors
    The hip abductors help to move the leg away from the body’s midline and are worked extensively in the Monster Walk.

How to do the Monster Walk with Proper Form

monster walk - woman exercising with a resistance band

Required Equipment: Resistance band

Steps to follow

  • Select a resistance band with an appropriate resistance level for your fitness.
  • Generally, thicker bands offer more resistance, while thinner bands provide less resistance.
  • Place the resistance band around your ankles or just above your knees. Stand with your feet at hip-width and maintain good posture with your chest up and shoulders back.

You can perform the Monster Walk in two ways:

Lateral Walk
  • Take a few steps to the side, maintaining tension in the band throughout the movement.
  • Keep your knees slightly bent and your weight evenly distributed between both legs.
Squat Position
  • Begin in a partial squat position with your knees bent to around 90 degrees.
  • Maintain this squat position as you perform the lateral steps.
  • Step to the side with one foot while maintaining tension in the band. Your lead foot should point straight ahead, and your trailing foot should follow.
  • Focus on keeping your knees apart and resisting the pull of the band. That will work your hip abductors.
  • Bring your trailing foot back to its original position while maintaining tension in the band.
  • Continue the lateral steps for the desired reps.
  • You can walk in one direction for one set and then return in the opposite direction for another.
  • Breathe regularly throughout the exercise, and pay attention to your posture and form. Avoid rounding your back or letting your knees cave in.
hip dip exercises - man doing lateral leg raises

Monster Walk Programming

Below is a general guideline for programming the Monster Walk.


Incorporate the exercise weekly into your schedule 2-3 times. The frequency allows for muscle recovery and growth.

Sets and Repetitions

The number of sets and reps can vary based on your fitness level and goals.

  • Beginners: Start with 2-3 sets of 10-12 repetitions per leg.
  • Intermediate: Progress to 3-4 sets of 12-15 repetitions per leg.
  • Advanced: Perform 4-5 sets of 15-20 repetitions per leg.
  • Rest Between Sets: Allow 30-60 seconds rest between sets to recover and maintain proper form


Adjust the resistance level of the band to match your current fitness level. You should feel challenged but still be able to maintain proper form throughout the sets.


Include a warm-up involving light cardiovascular activity and dynamic stretching to prepare your muscles and joints before beginning the Monster Walk.


Rotate through different Monster Walk variations to prevent plateaus, maintain interest, and target the muscles from various angles.

Integration with Other Exercises

You can integrate the exercise into a lower-body workout or full-body training regimen.

You can combine it with squats, lunges, and other leg exercises to ensure a well-balanced workout program that addresses all major muscle groups.


Progressively increase the resistance, the number of sets, or the number of repetitions.
You can also explore more challenging variations.

Cool Down

Finish your workout with a cool-down routine that includes static stretching to improve flexibility and reduce the risk of muscle soreness.

Listening to Your Body

Pay attention to your body’s signals. Reduce the resistance or the number of repetitions if you experience pain or discomfort.

Consult a fitness professional or physical therapist if you have concerns.

Goal-Oriented Programming

Customize your Monster Walk programming based on your specific fitness goals.

Emphasize proper form and control if you are targeting hip stability.

Aim for higher repetitions if working on muscle endurance.

Increase the resistance and focus on sets with moderate repetitions for strength and hypertrophy.

monster walk - woman exercising with a resistance band-01

Tips and best practices for Monster Walk

Consider the following tips and best practices to help you get the most out of the Monster Walk exercise and minimize the risk of injury.

  • Warm-Up
    Always start with a proper warm-up to prepare your muscles and joints.
    Dynamic stretches and light cardio can help increase blood flow and flexibility.
  • Choose the Right Band
    Select a resistance band with appropriate resistance for your fitness level.
    You should feel challenged but still be able to maintain proper form.
  • Maintain Proper Posture
    Stand with good posture, chest up, and shoulders back.
    That will help you engage the correct muscles and prevent undue stress on your back.
  • Foot Placement
    Ensure you position the resistance band around your ankles or just above your knees.
    Proper band placement is crucial for targeting the desired muscles.
  • Slight Knee Bend
    Maintain a slight knee bend throughout the exercise, especially if performing the Monster Walk in a squat position.
    That can help engage the leg and hip muscles much better.
  • Avoid Overstretching the Band
    Do not overstretch the band while stepping. Keep constant tension on the band, but do not pull it to the point where it becomes excessively stretched.
  • Control the Movement
    Focus on controlling each step, moving slowly and deliberately.
    The control ensures you work the targeted muscles.
  • Knees Aligned with Toes
    Ensure you align your knees with your toes, and don’t allow your knees to collapse inward.
    That can help protect your knee joints and engage the hip abductors more effectively.
  • Full Range of Motion
    Strive to take a complete step sideways while maintaining proper form.
    Avoid taking overly short or shallow steps.
  • Breathing
    Maintain steady and controlled breathing throughout the exercise. Exhale during the exertion phase when you step, and inhale during the recovery phase when you bring your trailing foot back.
  • Progressive Overload
    Gradually increase the resistance or the number of sets and repetitions to continue challenging your muscles.
  • Balance
    Use a wall, railing, or other support if you struggle with balance.
    That can help you focus on the movement without worrying about stability.
  • Recovery
    Allow your muscles time to recover between Monster Walk sessions, typically 1-2 days. Recovery is essential for muscle growth and preventing overuse injuries.
  • Consult a Professional
    Consult a fitness professional or physical therapist to ensure the Monster Walk is safe and suitable, especially if you have any existing injuries or medical conditions.

Monster Walk Common Mistakes and How to Correct/Avoid Them

Common mistakes in the Monster Walk exercise can lead to reduced effectiveness and even the risk of injury.

  • Incorrect Band Placement
    Placing the resistance band much higher on your thighs can make the exercise less effective.
    Keep the band around your ankles or just above your knees to target the right muscles.
  • Rounding Your Back
    Maintaining a rounded or hunched back during the Monster Walk can lead to poor posture and potential lower back strain.
    Focus on keeping your chest up and shoulders back while engaging your core muscles.
  • Knees Caving In
    Allowing your knees to collapse inward can put excess stress on the knee joint and reduce the effectiveness of the exercise.
    Consciously push your knees outward to align them with your toes to help avoid that.
  • Taking Too Large or Too Small Steps
    Taking wide steps can compromise your balance and form, while small steps may not engage the muscles effectively.
    Maintain a moderate and controlled range of motion, moving laterally without overreaching.
  • Not Maintaining Tension in the Band
    Allowing the resistance band to slack between steps diminishes the exercise’s benefits.
    Ensure a constant tension in the band by keeping it taut throughout the movement.
  • Rushing Through the Reps
    Performing the Monster Walk too quickly can lead to poor form and reduce the time under tension for your muscles.
    Slow down and focus on controlled movements to maximize the exercise’s benefits.
  • Lack of Core Engagement
    Failing to engage your core during the Monster Walk can lead to instability and reduce the effectiveness of the exercise.
    Actively brace your core muscles to maintain balance and proper form.
  • Neglecting Breathing
    Ignoring your breath can lead to a lack of oxygen and fatigue.
    Remember to breathe regularly. Exhale as you step and inhale as you recover your trailing foot.
  • Using the Wrong Band Resistance
    Using a band with too much or too little resistance can hinder your progress.
    Start with an appropriate resistance level and gradually increase it as you become stronger.
  • Skipping the Warm-Up
    Neglecting to warm up can lead to muscle stiffness and potential injuries.
    Always warm up before performing the Monster Walk with light cardio and dynamic stretching.
  • Overtraining
    Performing the Monster Walk too frequently without allowing your muscles to recover can lead to overuse injuries.
    Stick to a sensible training schedule and give your muscles time to rest and repair.
  • Ignoring Pain
    Stop the exercise if you experience pain. Pain is a signal that something may be wrong.
    Consult a fitness professional or physical therapist if necessary.
monster walk - woman exercising with a resistance band-02

Monster Walk Benefits

The Monster Walk exercise offers several benefits.

  • Hip and Glute Activation
    The Monster Walk targets the hip abductors, especially the gluteus medius and gluteus minimus muscles.
    It can help activate and strengthen those muscles, helping to improve hip stability and lower-body function.
  • Improved Hip Stability
    Strengthening the hip abductors through the Monster Walk can enhance hip stability, reducing the risk of hip and knee alignment injuries.
    That can benefit athletes and individuals engaged in activities that require lateral movements.
  • Injury Prevention
    The exercise can promote balanced muscle development and proper lower body alignment.
    That can help prevent common injuries such as IT band syndrome and knee and hip pain.
  • Enhanced Functional Movement
    Strong hip abductors play a vital role in everyday activities like walking, running, climbing stairs, and maintaining balance.
    The Monster Walk can help improve functional movement patterns.
  • Lower Body Strength
    Aside from targeting the hip muscles, the Monster Walk engages the quads, hamstrings, and calf muscles, contributing to lower body strength.
  • Weight Management
    Like other resistance exercises, the Monster Walk can contribute to burning calories and managing weight by increasing muscle mass and metabolism.
  • Versatility
    You can be easily modified by adjusting the resistance level or incorporating variations, making it suitable for people of various fitness levels and goals.
  • Convenience
    The exercise requires minimal equipment – a resistance band – making it accessible for home workouts or while traveling.
  • Balance and Coordination
    The Monster Walk can help improve balance and coordination, as it challenges your stability and requires controlled movements.
  • Rehabilitation
    Physical therapists often use the Monster Walk as part of rehabilitation programs for people recovering from hip, knee, or ankle injuries.
    It aids in strengthening the affected muscles and restoring mobility.
  • Muscle Endurance
    The exercise can improve muscular endurance. That should allow you to perform physical activities for extended periods without fatigue.
monster walk - woman exercising with a resistance band-03

Monster Walk Limitations

The Monster Walk is a valuable exercise with numerous benefits. However, the exercise has limitations and considerations.

  • Limited Muscle Targeting
    The Monster Walk targets the hip abductors. Thus, it may not provide a comprehensive workout for all lower body muscles.
    Include additional exercises in your training to help target other muscles, such as the quadriceps and hamstrings.
  • Progression
    Exercisers may outgrow the resistance of the exercise bands they initially use.
    Progression may require investing in stiffer bands or incorporating other exercises to continue challenging their muscles.
  • Band Breakage
    Resistance bands can wear out or break over time, posing potential safety risks.
    Inspect your bands regularly for any signs of damage, and replace them as needed.
  • Boredom and Plateau
    Like any exercise, repetitive use of the Monster Walk may lead to boredom and plateaus in progress.
    Incorporate variety into your fitness regimen to help combat that.
  • Time-Consuming
    The Monster Walk may not fit the bill if you want a quick workout. It requires multiple repetitions and sets to achieve the desired results.
    It may, instead, suit those with the time and patience for a longer workout.
  • Equipment Dependency
    The Monster Walk relies on a resistance band, which may not be readily available to everyone.
    While not expensive to acquire, some people might not have access to the equipment, limiting their ability to perform the exercise.
monster walk - woman exercising with a resistance band-04

Monster Walk Variations

Variations of the Monster Walk can add diversity to your lower-body workout and target your muscles differently.

Below are some Monster Walk variations that can add variety and spice up your training.

Mini Band Monster Walk

You can use mini bands instead of a standard resistance band.
That can help provide more targeted resistance. Ensure you place the mini band just above the knees.

Reverse Monster Walk

Perform the Monster Walk in the opposite direction by stepping backward instead of sideways.
The variation can help challenge your muscles differently.

Monster Walk with Dumbbells

You can hold a dumbbell in each hand while performing the Monster Walk.
That can add extra resistance to your upper body and increase the challenge.

Monster Walk with Step

Incorporate a small step or platform into your Monster Walk.
Step onto it as you move laterally and back down during the return step.
The variation increases the range of motion and balance challenge.

Monster Walk with Squat

You can combine the Monster Walk with a squat by performing a squat with each lateral step.
The variation adds a squatting motion to the exercise, helping to engage your quad and hamstrings.

Multidirectional Monster Walks

The Multidirectional Monster Walk is a variation or an advanced form of the traditional Monster Walk exercise.

While the Monster Walk primarily involves lateral movements, the multidirectional version incorporates movements in various directions beyond just side-to-side.

The variation introduces diagonal, forward, backward, rotational, circular, and other patterns, making the exercise more dynamic and challenging. It also helps to engage a broader range of muscles and enhance agility and coordination.

Below are some multidirectional Monster Walk variations.

Forward and Backward Monster Walk

Perform the Monster Walk by stepping forward and then stepping backward. The variation targets different muscles and challenges your balance and coordination.

Lateral and Diagonal Monster Walk

The variation combines lateral with diagonal steps to engage the hip abductors from various angles.
You can move both laterally and diagonally during the same set.

X-Pattern Monster Walk

Create an “X” pattern on the floor and move along its lines.
The multidirectional movement works the hip abductors and adductors, providing a comprehensive lower-body workout.

Final words from LiveLIfe

The Monster Walk is a deceptively simple yet highly effective exercise that can target your glutes and other hip muscles.

The exercise can help activate and strengthen the muscles responsible for hip abduction, transcending into various activities, including walking, running, and sports performance.

Incorporate it into your fitness regimen to help enhance hip strength and stability, contributing to better lower body function, injury prevention, and improved functional mobility.


Similar Posts