Monster Walk
How to do the Monster Walk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
,
Bands
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.
Log it, see it on your body.
Every Monster Walk set you log feeds Ascend's anatomy heatmap, so your abductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Monster Walk fits
The Monster Walk shows up in training built around a specific goal. See how it fits:
More abductors exercises
Monster Walk: common questions
What muscles does the Monster Walk work?
The Monster Walk primarily works the Abductors.
Is the Monster Walk suitable for beginners?
Yes. The Monster Walk is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Monster Walk?
To do the Monster Walk you'll need resistance bands.
Is the Monster Walk a compound or isolation exercise?
The Monster Walk is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Monster Walk with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Monster Walk sets, free.
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