Get Glutes Firing With the Monster Walk

The Monster Walk is a great exercise for helping people who are having issues due to poor activation or weakness of the glutes, primarily gluteus medius. Poor activation of the gluteus medius can lead to a number of musculoskeletal ailments involving many different areas including the knees, hips and even the back. Strengthening them by resisting abduction during a functional movement can be a very effective solution. The Monster Walk has become a staple exercise prescribed in many physical therapy clinics.

See the product links below the video demonstration to purchase resistance bands/mini-bands for use with this exercise.

How to perform the Monster Walk:

  • choose a band with moderate resistance
  • place the band around the ankles; adjust difficulty by moving band up or down the leg with lower being more difficult
  • the back should remain straight and body should remain facing forward; limit twisting
  • knees should be bent at about 45 degrees and not allowed to buckle inwards
  • slowly walk forward or backward while keeping constant tension on the band

Variations:

  • ┬ámove one foot forward or back and then return to start position
  • put the band on the forefoot to also incorporate resistance to internal hip rotation

Video demonstration:

video source: Registered Physiotherapist Brenna Casey


Leave a Reply