Band monster walk
A lateral walking exercise with a band around the ankles. A targeted burn for the gluteus medius and hip abductors.
TrainsGlutes
NeedsResistance band
The movement
2 stages
Quarter squat
01 Quarter squat
Feet shoulder-width apart, band around the ankles, knees slightly bent.
02 Step out
Step one foot wide to the side, keeping the upper body still.
How to do it
Setup
- Step into a small loop band, placing it around your ankles.
- Stand with your feet shoulder-width apart, knees slightly bent and hips pushed back into a quarter squat.
Execution
- Step one foot out to the side, stretching the band.
- Step the other foot in to follow, keeping tension on the band.
- Repeat for reps in one direction, then switch sides.
BreathingBreathe naturally.
Getting it right
Form cues
- Keep tension on the band the whole time, never letting your feet come completely together.
- Lead with your knee and foot, rather than tilting your upper body.
Common mistakes
- Bobbing up and down with each step instead of staying in the quarter squat.
- Dragging the trailing foot instead of stepping cleanly.
Worth knowing
- The band can pull your knees inward. Keep your knees pushed out over your toes throughout the walk.
General guidance, not medical advice. See how Setkit works.
Notes
The band monster walk is a staple for targeting the side of the glutes. By keeping the legs slightly bent and forcing the hips to push against the band’s resistance, the gluteus medius stays under constant tension. It is often used as a warm-up to wake up the hips before heavy squats, but it works equally well as a high-rep finisher.
Where you place the band changes the difficulty. Around the ankles creates a long lever arm, making the exercise harder. Moving the band up to just above the knees shortens the lever and makes it easier, which is useful if your form breaks down or your knees start caving inward.
The most common mistake is swaying the upper body to help throw the leg out. Keep your torso still and make the hips do all the work. If you have to lean to take a step, the band is too heavy.