Monster Walks
Monster Walks are a dynamic resistance band exercise that targets the glute muscles by combining a low athletic stance with diagonal stepping. This movement builds hip stability and strengthens the gluteus medius, which is essential for healthy knee mechanics and posture.
Because the AI tracks your training load and recovery metrics, it can intelligently schedule Monster Walks as a low-impact activation drill on days when your HRV indicates lower readiness, or as a primer before heavy leg sessions. If you have logged knee pain in your profile, the system prioritizes this exercise to strengthen hip stabilizers without the heavy joint loading of weighted squats. By monitoring your RPE and time-under-tension, the app ensures you maintain the constant tension required for hypertrophy without compromising form due to fatigue.
Form Cues
- Keep your feet wider than hip-width apart at all times.
- Maintain a partial squat position with your chest up.
- Push your knees outward against the band tension.
- Step diagonally forward like you are walking on train tracks.
- Keep your toes pointing straight ahead or slightly out.
- Don't let your knees cave inward toward each other.
- Don't allow your feet to touch or come close together.
- Don't bounce up and down with each step.
- Don't let the band go slack at any point.
Common Mistakes
- Allowing knees to collapse inward (valgus)
- Standing up too straight
- Letting feet come together between steps
- Rocking the torso side-to-side
- Taking steps that are too large
Muscles Worked
This exercise primarily targets the gluteus medius and minimus, which are crucial for hip abduction and pelvic stability. It also engages the gluteus maximus as a driver and the quadriceps isometrically to maintain the low athletic stance.
Primary
Secondary
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