Monster Walk
The Monster Walk targets the Abductors and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Monster Walk
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Monster Walk work?
The Monster Walk primarily targets the Abductors. It's an effective compound exercise for building abductors strength.
Is the Monster Walk good for beginners?
Yes, the Monster Walk is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Monster Walk?
You need bands to perform the Monster Walk. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.