Monster Walk
How to do the Monster Walk
- 1
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- 2
To begin, take short steps forward alternating your left and right foot.
- 3
After several steps, do just the opposite and walk backward to where you started.
How to program the Monster Walk
Sets and reps
As a compound movement, the Monster Walk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Monster Walk is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Monster Walk work?
The Monster Walk primarily targets the Abductors.
What equipment do I need for the Monster Walk?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Monster Walk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
