Exercise guide
Resistance Band Monster Walk
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
The Resistance Band Monster Walk is a premier lateral stability exercise that targets the gluteus medius and hip abductors while engaging the quads and hamstrings. It is highly effective for improving knee tracking and building hip strength to support heavier compound lifts.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a mini-resistance band around your ankles or just above your knees for less resistance.
- Stand with feet hip-width apart to create immediate tension on the band.
- Lower your hips into a partial squat (athletic stance) with your weight centered over your mid-foot.
- Keep your chest upright and your hands together in front of your chest or on your hips.
How to do it
- Take a wide step forward and diagonally outward at a 45-degree angle with your lead foot.
- Follow with the trailing foot, stepping forward and inward but stopping at hip-width to maintain band tension.
- Exhale as you step outward against the resistance, and inhale as you stabilize your stance.
- Continue alternating lead feet in a 'zig-zag' forward pattern for the desired distance, then reverse the movement backward.
Form checklist
- Keep your knees pushed out and aligned over your toes; do not let them cave inward.
- Maintain a constant hip-width distance between your feet to keep the band from going slack.
- Keep your toes pointed straight forward throughout the entire movement.
- Ensure your torso remains stable and avoid excessive swaying from side to side.
Pro tips
- Focus on pushing through the outer edge of your heels to maximize gluteus medius recruitment.
- Maintain a slow, deliberate tempo to eliminate momentum and force the stabilizer muscles to work harder.
Make it harder
- Move the resistance band down around the balls of your feet to increase the mechanical disadvantage and difficulty.
- Perform the exercise in a deeper squat position to increase the isometric demand on the quadriceps.
Frequently asked
- What muscles does the resistance band monster walk work?
- The resistance band monster walk primarily targets the adductors, calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the resistance band monster walk?
- The resistance band monster walk uses resistance band.
- Is the resistance band monster walk good for beginners?
- Yes. The resistance band monster walk is a beginner-friendly movement and a strong foundation to build on.
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