Monster Walk
A beginner compound strength exercise that works the glutes, using a resistance band.
Starting position
End position
How to Do Monster Walk
- 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.
- To begin, take short steps forward alternating your left and right foot.
- After several steps, do just the opposite and walk backward to where you started.
Muscles Worked
Alternatives to Monster Walk
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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2
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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3
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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4
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
-
5
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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6
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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7
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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8
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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9
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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10
Step-up with Knee Raise
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do monster walk work?
Monster Walk primarily works the glutes.
What equipment do I need for monster walk?
Monster Walk uses resistance bands.
Monster Walk: is it suitable for beginners?
Yes. Monster Walk is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of monster walk?
Squats, Butt Lift (Bridge), Flutter Kicks train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my monster walk reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; monster walk can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Monster Walk with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.