Reps Only exercise

Banded Monster Walk form, muscles worked, and workout tracking

The banded monster walk is a forward-and-backward diagonal stepping drill performed in an athletic stance with a band around the knees or ankles, hitting the gluteus medius, gluteus maximus, and hip external rotators simultaneously. It is used before lower-body training and in knee rehabilitation to groove hip stability under continuous tension, since the wide diagonal steps challenge the glutes in more planes than a pure lateral walk.

Banded Monster Walk illustration

How to do Banded Monster Walk

  1. 1Loop a band above your knees or around your ankles and stand with feet wider than hip-width so the band is taut.
  2. 2Sit into a quarter-squat, brace your core, and keep your chest up with weight through your mid-foot.
  3. 3Step forward and outward at a diagonal with one foot, then repeat with the other, walking like a wide-stanced monster.
  4. 4Keep constant outward pressure on the band and never let your knees drift inside your toes.
  5. 5Maintain steady breathing and the same low height throughout, then walk backward with the same diagonal steps to return.

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Track Banded Monster Walk in Plates

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