Glutes exercise · body weight
Monster Walk
The monster walk is a bodyweight exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to do the monster walk
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the resistance band.
- Follow with your left foot, stepping to the side to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
