How to Do a Monster Walk: A Hinge Health Guide
Learn how to do a monster walk exercise to improve hip strength and balance, plus modifications to make this exercise easier or harder.
Table of Contents
In many cases, you know which muscles an exercise targets based on the name. Tricep extension. Glute bridge. Hamstring curl. But, monster walk? Not so much. So let us explain.
The monster walk is a resistance band exercise that primarily targets your glutes (butt) and hips. It gets its name from the distinctive way you move while performing it, stepping laterally while in a mini squat position, resembling a wide, awkward gait — similar to how you might imagine a monster lumbering about.
The monster walk exercise improves lower body strength, stability, and coordination, making it common in both fitness and rehabilitation settings. It’s an easy exercise to incorporate into any movement routine, whether you’re trying to add variety to your workout or reduce lower body muscle and joint pain.
Read on to learn more about the benefits of the monster walk and how you can modify this exercise to meet your needs.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Our Hinge Health Experts
Christynne Helfrich, PT, DPT
Tap into pain relief. Anytime, anywhere with our app.
What Muscles Does Monster Walk Work?
The monster walk exercise targets the muscles in your lower body, primarily focusing on the following areas:
Glutes, including the gluteus maximus, medius, and minimus. These muscles are located in the buttock region. They play a key role in hip function by facilitating movement, providing stability, and supporting your pelvis during activities like walking, running, and climbing.
Hip adductors. These muscles are located on the inner thigh and are responsible for pulling your legs together. The lateral movement in monster walks helps engage these muscles.
Hip abductors. These muscles are located on the outer part of your hip and work together with your glute muscles. They help move your legs away from your body as you take big steps out to the side against the resistance band.
Quadriceps. Located in the front of the thigh, the quadriceps muscles are responsible for knee extension (straightening). They help stabilize your legs during the monster walk.
Hamstrings. These muscles run along the back of your thigh and are involved in knee flexion (bending) and hip extension (moving your leg back). Hamstrings work in conjunction with the quadriceps to control and stabilize your movements during the monster walk.
Core muscles. While your lower body muscles are the focus during this exercise, your core muscles (including your abdominals and lower back) are also engaged to maintain your balance and posture.
Monster Walk: Exercises and Modifications
To do a monster walk:
Start by standing with a looped resistance band above your knees and your feet hip-width apart.
Bend your knees to lower yourself into a mini squat.
While you hold the squat position, step one foot directly out to your side, stretching the band.
Slowly step your foot back, then repeat with your other leg.
Focus on controlling the band as you return to the squat position.
As you do each rep, you might feel your thigh and butt muscles working.
Everyone is different, which is why you may need to modify this exercise to meet your needs.
Monster Walk Modifications
Want expert care? Check if you're covered for our free program →Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
To make a monster walk easier:
Start with the looped resistance band placed farther up your thigh from your knee.
This will reduce the stretch in the band as you step to the side.
To make a monster walk harder:
Start with the looped resistance band placed around your ankles.
This will increase the stretch in the band.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Benefits of Monster Walk
The monster walk exercise is a dynamic movement that challenges your lower body while also offering significant benefits to your muscles and joints. Here’s how.
Improves hip stability. The lateral (side-to-side) movement in the monster walk strengthens your hip abductors, which stabilize your hips. Stable hips support other areas of your body, such as your knees and back. They also promote good balance and coordination, which are essential for performing daily activities safely and efficiently — from walking and climbing stairs to lifting and bending over.
Builds glute strength. Monster walk targets the glute muscles, which contribute to lower body strength and power. Strong glutes support various activities, from walking to playing sports. They also help take some load off your lower back. This is especially helpful if you are prone to back pain.
Reduces the risk of injuries, especially in your knees. By strengthening the muscles around your knees, the monster walk helps to stabilize the knee joint, reducing the risk of knee injuries such as ACL tears or strains.
Increases core engagement in everyday activities. Every time you do a monster walk, you engage your core muscles (abdominals, low back, pelvic floor, and diaphragm). The more core strength you have, the easier your daily activities can be. A strong core supports your balance in everything you do and is associated with decreased back pain.
Improves functional movements. The strengthening and stabilizing effects of the monster walk help you perform everyday activities — such as climbing stairs, lifting, or simply walking — more efficiently and safely by improving the functional capacity of your lower body muscles.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Santamaría, G., Rodríguez, I., Vicente Rodríguez Pérez, Raúl Cobreros Mielgo, María, E., Seco-Casares, M., & Fernández-Lázaro, D. (2023). Effect of Hip Muscle Strengthening Exercises on Pain and Disability in Patients with Non-Specific Low Back Pain—A Systematic Review. Sports, 11(9), 167–167. doi:10.3390/sports11090167
Hampton, L. (n.d.). Hip Adductors. Physiopedia. Retrieved from https://www.physio-pedia.com/Hip_Adductors?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal
Kutty, N. N. (2021). The Effectiveness of Core Strength Training to Improve Functional Mobility and Balance in Geriatric Population: A Literature Review. Orthopedic Research Online Journal, 9(1). doi:10.31031/oproj.2021.09.000701