Exercise guide
Monster Walk
The Monster Walk is a band exercise for the hip abductors performed with short forward and backward steps. Bands around the ankles and knees create outward resistance throughout the drill.
Training context
Key Setup Cues for the Monster Walk
Use bands that remain secure without pulling the knees or feet into an uncomfortable position. Both bands should have light tension before the first step begins.
Short steps make it easier to maintain alignment and prevent the trailing foot from snapping inward. Keep the path clear before walking backward.
Technique overview
Maintain band tension between every step
Stand with the feet apart, knees softly bent, and bands taut. Step forward with one foot and follow with the other without bringing the feet completely together. Continue for the planned distance, then use the same controlled pattern while moving backward.
Treat this as an overview and use a range, pace, and setup you can control.