What Are Monster Walks?

The Ultimate Glute Activation Exercise Explained

When it comes to strengthening your glutes and hips, few moves are as underrated as the monster walk exercise. This simple resistance-band movement has become a staple in gyms, home workouts, and rehabilitation clinics across the UK. It might look funny at first — that wide, shuffling “monster-like” gait — but it’s one of the most effective glute activation exercises you can do.

Whether you’re aiming to build strength for running, improve your balance, or simply tone your lower body, learning how to perform monster walks with a resistance band correctly will pay off quickly.

Let’s break down what the exercise is, how to do it, why it works, and how it fits into your wider training routine — from gym warm-ups to walking treadmill workouts.

 

What Exactly Are Monster Walks?

The monster walk is a type of resistance band exercise designed to target your glutes, hips, thighs, and core. It’s called a “monster walk” because of how you move — taking slow, controlled steps forward, backward, or diagonally while maintaining a half-squat position. The movement resembles the deliberate steps of a movie monster, hence the name.

You’ll typically use a loop resistance band placed either around your ankles, shins, or just above your knees. The band provides constant tension, forcing your glutes and hip stabilisers to stay engaged through every step.

 

Muscles Worked

Monster walks primarily target:

 

• Gluteus medius and minimus – stabilise the hips and control side-to-side motion.

• Gluteus maximus – provides power and support for hip extension.

• Hip abductors and adductors – strengthen the outer and inner thighs.

• Quadriceps and hamstrings – support knee stability during stepping.

• Core muscles – help maintain posture and balance during the movement.

 

Together, these muscles play a key role in walking, running, and even sitting properly — making the monster walk exercise band variation a full lower-body tune-up.

 

How to Do the Monster Walk Exercise

Performing monster walks correctly is all about control and posture. Here’s how:

 

1. Set up your resistance band.
   
   

   • Choose a resistance band for monster walks that suits your fitness level.

   • Place it around your ankles for higher difficulty or just above your knees if you’re new to the move.

    

2. Get into position.
   
   

   • Stand tall with your feet shoulder-width apart.

   • Bend your knees slightly and push your hips back into a half-squat.

   • Keep your chest up and core tight.

    

3. Start walking.
   
   

   • Step one foot forward and slightly out to the side, maintaining band tension.

   • Follow with the other foot, keeping your feet wide apart — don’t let them snap together.

   • Take 8–10 steps forward, then reverse with 8–10 steps backward.
     
     

    

4. Focus on control
   

• Move slowly, keeping your glutes active.

• Maintain the same squat depth and band tension throughout.

• Keep knees aligned over toes.
  

Tip: Think quality over speed. You’ll feel the burn in your glutes within the first few reps if you’re doing it right.

 

Variations and Progressions

There are several ways to modify or progress monster walks with a resistance band depending on your goals:

 

1. Beginner variation

Place the band above your knees — it reduces resistance and helps you learn proper form.

 

2. Advanced variation

Place the band around your ankles or even your feet. This increases tension and forces greater activation through the glutes and hips.

 

3. Diagonal monster walks

Instead of walking straight forward, step forward and diagonally out — forming a “V” pattern. This challenges your hip abductors and core even more.

 

4. Lateral monster walks

Take side-to-side steps while maintaining a half-squat. Ideal for targeting outer glutes and improving balance.

 

5. Weighted monster walks

Hold a pair of light dumbbells or wear a weighted vest. This adds a strength-training component for advanced users.

 

Benefits of the Monster Walk Exercise

1. Activates Glutes Before Training

Monster walks are among the best glute activation exercises for warm-ups. Activating the glutes before heavy lifts (like squats or deadlifts) helps prevent lower-back strain and improves strength output.

 

2. Improves Hip Stability

Weak hips can lead to poor posture, knee pain, and even imbalance when walking or running. The monster walk exercise directly strengthens your hip abductors, keeping your pelvis stable.

 

3. Enhances Core and Balance

Since you must keep tension through your core to control movement, monster walks engage your abs and obliques in every step — improving overall coordination and balance.

 

4. Reduces Injury Risk

Strong glutes help offload pressure from the knees and lower back. Incorporating resistance band monster walks into your weekly routine can lower the risk of overuse injuries.

 

5. Easy to Do Anywhere

No gym? No problem. A resistance band for monster walks fits in your pocket. You can do them at home, in the office, or while travelling — perfect for busy lifestyles.

 

Monster Walks vs Other Glute Activation Exercises

You might be wondering how monster walks compare to other glute activation exercises like clamshells, glute bridges, or banded squats.

 

Exercise	Primary Focus	Equipment	Difficulty	Ideal For
Monster Walk	Glute medius, hips, core	Resistance band	Moderate	Warm-up or accessory
Glute Bridge	Glute max	None / Band	Beginner	Core & hip extension
Clamshell	Outer glutes	Band	Easy	Rehab / mobility
Banded Squat	Quads & glutes	Band	Moderate-hard	Strength phase

 

If you only have time for one movement to wake up your hips before a workout, monster walks are the most efficient — they hit multiple planes of motion at once.

 

Can You Do Glute Activation Exercises Every Day?

Yes — you can safely perform glute activation exercises like monster walks daily, as long as you manage intensity.

These aren’t high-load strength movements; they’re low-impact drills meant to keep muscles “switched on.” In fact, many athletes and physiotherapists recommend daily glute activation for posture and performance.

A few tips:

• Keep sessions short (5–10 minutes).

• Use lighter resistance if done daily.

• Focus on control, not fatigue.

• Rest fully if you experience soreness.

 

Doing monster walks daily can improve posture, hip mobility, and even boost your running form.

 

Can You Use Resistance Bands While Walking?

Definitely — and it’s one of the easiest ways to add intensity to low-impact cardio.

If you’re using a walking treadmill for weight loss or a folding walking treadmill for work, wearing a light resistance band just above your knees can slightly increase glute and hamstring engagement.

It won’t turn your walk into a leg-day workout, but it adds subtle toning benefits — especially for people who spend most of the day sitting.

Just make sure to use a small resistance band that doesn’t restrict your stride, and keep your pace moderate.

 

Combining Monster Walks with Walking Treadmill Workouts

Modern walking treadmills UK models make it easy to integrate light resistance and movement breaks throughout the day. Here’s how to use them together effectively:

 

Option 1: Warm-Up Routine (Pre-Treadmill)

Before hopping on your treadmill, perform 2 rounds of 10–12 monster walks forward and backward. This activates your glutes and prepares your hips for steady walking.

 

Option 2: Active Recovery Between Sets

If you’re using your walking treadmill for work, add a quick set of monster walks every hour. It breaks up sitting time and keeps blood flowing.

 

Option 3: Incline Challenge

Alternate between walking on a slight incline and performing 1 minute of monster walks off the treadmill. This mimics hiking and activates different muscle fibres for fat loss and endurance.

Pro tip: If you own a walking treadmill pad or small folding treadmill, set it up in your home office. You can walk lightly while doing resistance band routines like monster walks to maximise calorie burn without overexertion.

 

How to Incorporate Monster Walks into Your Routine

Here’s how to build a simple lower-body session that combines activation, strength, and movement:

 

Warm-Up (5–10 min)

• 10 bodyweight squats

• 10 hip circles

• 2 sets of monster walks (10 forward, 10 backward)

 

Strength Block (15–20 min)

• Glute bridges – 3 x 15

• Dumbbell Romanian deadlifts – 3 x 12

• Banded lateral walks – 2 x 12 each way

 

Finisher / Cardio (10–15 min)

• Walking treadmill incline intervals (2 minutes incline, 1 minute flat)

• Optionally add light resistance bands around knees for activation

 

This routine works for home training or a quick gym circuit.

 

Common Mistakes to Avoid

Even though monster walks look simple, many people make small errors that limit their results.

 

1. Letting the knees cave in.

   Always push knees slightly outward to keep glutes engaged.

2. Standing up too tall.

   Maintain that mini-squat — it’s where the magic happens.

3. Stepping too narrow.

   Keep your stance wide enough to maintain tension in the band.

4. Using bands that are too heavy.

   Too much resistance forces poor form. Start light and progress gradually.

5. Moving too fast.

   Slow, controlled movement ensures proper muscle activation.

 

Monster Walk FAQs

1. How many monster walks should I do?

Start with 2–3 sets of 10–12 steps forward and backward. Over time, increase to 3–4 rounds.

 

2. Where should I feel monster walks?

Primarily in the glutes and outer thighs. If you feel it in your lower back, lower resistance or correct posture.

 

3. Should I do monster walks before or after my workout?

Use them before as activation or after for endurance work — either works, depending on your goal.

 

4. Can I replace squats with monster walks?

No. Monster walks are complementary, not a replacement. They prepare your muscles for heavier compound lifts.

 

5. Are monster walks good for knee pain?

Yes, when performed correctly. Strengthening hip abductors supports knee alignment and reduces joint strain.

 

The Science Behind Glute Activation

A 2023 review published in the journal Sports found that hip muscle strengthening exercises significantly reduce pain and disability in people with non-specific lower back pain. The researchers concluded that glute-focused training improves both function and quality of life. Read the full review here.

Final Thoughts: Small Movement, Big Results

The monster walk exercise may look simple, but it builds the foundation for stronger, more balanced movement patterns. With just a resistance band for monster walks, you can improve hip stability, reduce injury risk, and wake up your glutes in minutes.

It’s not about lifting the heaviest weight or spending hours in the gym — it’s about mastering control and movement quality.

So next time you lace up for a session or step onto your walking treadmill, add a round of monster walks. Your hips, glutes, and posture will thank you.

 

If you’re wondering how strength and cardio fit together, check out our deep-dive: Is It Okay to Just Do Weights and No Cardio? — it breaks down exactly how to find the right balance for your body and goals.

 

Ready to take your training further? Discover quality home gym equipment and gymwear that moves with you at Fittux.com.