Banded Monster Walk

oec:banded-monster-walk

A dynamic hip-abductor and glute strengthening exercise performed by walking diagonally against resistance band tension in a quarter-squat stance.

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Also called: Monster Walk, Mini Band Monster Walk, Thigh Resisted Monster Walk, Band Monster Walk

How to do it

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.

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.

Breathe continuously and smoothly throughout the walk, bracing your core with each step.

Allowing the knees to cave inward into valgus collapse.: Actively push your knees outward against the band so they remain stacked over your middle toes.
Standing up straight and losing the athletic quarter-squat posture.: Keep your hips and knees loaded in a shallow squat position throughout the entire set.
Bringing the feet too close together between steps, causing the band to go slack.: Maintain at least hip-width separation at all times so tension on the hip abductors is never lost.

Ensure the floor path is completely clear of obstacles, especially when performing the backward stepping phase.

This record: CC-BY-SA-4.0.