Banded Monster Walk
How to do it
Starting position
- Stand upright with your feet shoulder-width apart.
- Secure the band under the soles of both feet.
- Grip the ends of the band with both hands and pull them taut.
- Bend your knees slightly and brace your lower body.
Movement
- Take a big step diagonally forward with one foot.
- Slowly bring the opposite foot back to the starting position.
- Maintain a consistent stride length, alternating left and right.
Breathing
Exhale as you step out, and inhale as you return to the starting position.
Trainer tips
- Place the band above your knees
- Maintain a half-squat position
- Maintain tension on the band as you walk
Cautions
- Overarching your lower back can cause pain, so brace your abs.
- Letting the knees collapse inward
- Swaying the upper body side to side
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Quads |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.