{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Monster Walk",
      "kind": "common"
    },
    {
      "text": "Mini Band Monster Walk",
      "kind": "common"
    },
    {
      "text": "Thigh Resisted Monster Walk",
      "kind": "common"
    },
    {
      "text": "Band Monster Walk",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-minimus",
        "role": "prime-mover"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "external-rotation",
          "flexion",
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "rehabilitation",
      "mobility",
      "conditioning"
    ],
    "movement_patterns": [
      "isolation-hip-abduction",
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "transverse",
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "mini-band",
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "2665"
  },
  "id": "oec:banded-monster-walk",
  "instructions": {
    "setup": [
      "Loop a mini band around your legs just above your knees, or around your ankles for greater resistance.",
      "Stand with your feet hip-width apart so that the band is under constant tension.",
      "Hinge slightly at the hips and bend your knees into a stable quarter-squat position with your chest lifted and core braced."
    ],
    "steps": [
      "Take a short diagonal step forward and outward with one foot, driving out against the band without letting the knee collapse inward.",
      "Plant the foot firmly, maintaining hip-width distance or wider between your feet.",
      "Step the opposite foot forward and outward in the opposite diagonal direction to match, continuing the zig-zag pattern.",
      "After completing the prescribed steps forward, reverse the direction by stepping backward and outward while maintaining continuous band tension."
    ],
    "breathing": "Breathe continuously and smoothly throughout the walk, bracing your core with each step.",
    "cues": [
      "Keep the band stretched.",
      "Knees track over the toes.",
      "Stay low in the hips."
    ],
    "common_faults": [
      {
        "fault": "Allowing the knees to cave inward into valgus collapse.",
        "correction": "Actively push your knees outward against the band so they remain stacked over your middle toes."
      },
      {
        "fault": "Standing up straight and losing the athletic quarter-squat posture.",
        "correction": "Keep your hips and knees loaded in a shallow squat position throughout the entire set."
      },
      {
        "fault": "Bringing the feet too close together between steps, causing the band to go slack.",
        "correction": "Maintain at least hip-width separation at all times so tension on the hip abductors is never lost."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor path is completely clear of obstacles, especially when performing the backward stepping phase."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "band-tension",
          "rpe"
        ]
      },
      {
        "required": [
          "distance"
        ],
        "optional": [
          "band-tension",
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Banded Monster Walk",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Banded Monster Walk",
        "url": "https://wger.de/en/exercise/2665/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "trs1800"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:band-lateral-step"
    },
    {
      "type": "substitute-for",
      "target": "oec:lateral-squat-walk"
    }
  ],
  "setup": {
    "position": "moving",
    "stance": {
      "kind": "staggered",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic hip-abductor and glute strengthening exercise performed by walking diagonally against resistance band tension in a quarter-squat stance."
}