Glutes / Beginner / Compound (multi-joint)

Monster Walk

A band exercise for the hip abductors.

At a glance

Primary

Hip abductors (glute med)

Equipment

Resistance band

Movement pattern

Hip abduction

Level

Beginner

Type

Glutes, Compound (multi-joint)

How to do it

1. Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
2. To begin, take short steps forward alternating your left and right foot.
3. After several steps, do just the opposite and walk backward to where you started.

Common mistakes

• ✗ Knees collapse inward toward the band.

  Why it hurts: It rehearses the knee valgus pattern that the exercise is meant to fix.

  ✓ Instead: Push the knees out against the band and keep tension between steps.

• ✗ Swaying the torso side to side.

  Why it hurts: The trunk does the moving instead of the hip muscles.

  ✓ Instead: Stay in a quarter squat with the torso still and take short, controlled steps.

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