IIf you’re looking for a simple yet highly effective way to tone up your lower body, the Monster walk is your new BFF. The exercise involves walking forwards and backwards in a mini squat, with a resistance band around your feet. It got its name because, let’s be real, you end up carrying like a creature from a horror movie—long, wide strides that feel anything but natural.
OK, you might look silly doing it, but make no mistake: monster riding is serious exercise. Whether you’re preparing for leg day or just want to improve your overall strength and stability, this exercise targets those often-overlooked muscles that keep your hips and knees strong. Plus, it’s easy to do anywhere, no fancy equipment required. Let’s break down why the monster ride deserves a spot in your routine and how it can take your lower body game to the next level.
How to do the monster workout with perfect form every time
- Place a resistance band over your knees.
- Start with your feet shoulder-width apart and knees slightly bent (think: a mini squat).
- Push your hips back and keep your back flat.
- Step one foot forward and diagonally out, keeping tension in the belt. Avoid dragging your feet.
- Repeat, stepping on the other leg. Take small, controlled steps while keeping the knees in line with the second and third toes.
- Keep walking forward until you’ve completed all your reps. Then repeat the movement walking backwards.
Want to set your butt on fire? Bend a little more at the knees, he says Tatiana LampaCPT, CFSC, Corrective Exercise Specialist and its creator Education with T application. Going a little lower will really fire up, aka turn on, your glutes and hip muscles.
Muscles you work
“Monster walks primarily target the hip abductors, particularly the gluteus medius, gluteus minimus, and extensor fascia (TFL),” he says. Cynthia Sampson, PT, DPT, CPT, physical therapist at Bespoke Treatments in New York. These muscles play a key role in hip strength and stability.
Monster walks also work the gluteus maximus, also known as the booty muscle. “As the largest muscle in the body, it helps stabilize the hip by acting as both a hip extensor and an external rotator, helping to rotate the hip outward,” says Sampson.
Who should (and shouldn’t) do the walking monster exercise
Monster walks is for you if you want to:
- Strengthen your hip abductors
- Address any weakness in your gluteal medius
- Reduce patellar pain (ie, pain around the kneecap) (“Studies have shown a strong link between hip abductor weakness and knee pain,” says Sampson.)
- Improve knee stability
Weak hips and wobbly knees are pretty common, especially as we age, so getting in a bunch of monster walks might be a smart prevention tactic for most of us.
On the other hand, if you already have a knee or hip injury, approach monster rides with a grain of salt. People recovering from surgery or anyone who can’t bear weight on their joints without pain should see their doctor to get the OK, Sampson says.
5 benefits of monster rides
Monster walking might seem a little funny, but the benefits it brings to your lower body are seriously no joke.
1. They build strong abductors
Few exercises fire up your abductors like monster walks, Lampa says. Abductors are often overlooked on leg day. But these side muscles are extremely important: They help stabilize the pelvis and hips during movements like walking and running, says Sampson.
2. They improve hip stability
Sitting at a desk all day? Chances are your hips are tighter (and weaker) than you think. The good news is that monster rides can help fix that. The movement activates the hip muscles (smaller, stabilizing muscles) that are often underused or neglected, says Sampson. The result: stronger, more stable hips.
Hip stability comes with some big bonuses: less pain and a reduced risk of injury (not only to the hips, but also to the knees), says Sampson.
3. They improve your exercise form
Do your knees give out a little when you squat? Monster rides are your solution to getting in better shape. The move strengthens your gluteus medius, which “helps take pressure off nearby joints like your knees and improves your form during exercises like lunges, dips, and squats,” says Sampson.
Good exercise form isn’t just for show: it can help you lift more efficiently and reduce your risk of injury.
4. They make you a better runner
Most runners are always looking for ways to run more efficiently, and monster rides may be the secret weapon you need. Your gluteus medius is the main muscle that keeps your hips and pelvis stable while you run. A strong gluteus medius helps prevent the hip from dropping when you shift to one leg, reducing the risk of injury and knee pain, Sampson says. So if you want to improve your running form and stay injury free, it’s time to get your monster on.
5. It is an easily accessible exercise
Whether you’re working out at home, at the gym or in a park, monster rides are for you. “They require minimal equipment—usually just a resistance band—and can be performed anywhere,” says Sampson. You’d be hard-pressed to find another exercise that’s more convenient or accessible.
So if you have a band and a few minutes to spare, nothing stands between you and the most powerful kidnappers. You can even have some monster rides in the office between meetings. Any bands? No problem. That’s actually “the best way to learn how to do the movement,” Sampson says. “Once you’re comfortable with the form, add a resistance band to further challenge your hip strength, hip stability and muscle engagement.”
Common mistakes when doing monster rides
Monster rides are deceptively simple: you’re basically just walking with a resistance band around your legs, right? This is probably why people are getting loose with the form. The problem is that when you don’t have proper technique, the exercise becomes less effective (and can even cause discomfort).
Not sure if your form is on point? Samson and the Lamp say these are the most common monster-walking mistakes:
- It doesn’t have enough tension in the band
- Over the back
- Excessive hip and toes are shown
- The trunk sways left and right
- Bringing the knees far forward (without pushing the hips back)
With a few simple tweaks, you can transform your walking monster technique. Use these pointers, courtesy of Sampson and Lampa, for good form.
- Keep your feet wide enough to maintain constant tension on the band
- Push your hips back
- Maintain a flat back (engage your core and tuck your tailbone underneath)
- Keep the knees in line with the second and third toes
- Take small, controlled steps
Amendments and Variations
Another reason to love monster rides: You can easily customize them to fit your fitness level. All you have to do is change the position of the resistance band.
“The farther the band is from the muscle you’re working, or the bigger the lever, the harder the exercise becomes,” says Sampson. This means that “placing the belt around your legs, which are farther from the hip, increases the difficulty.”
- Beginner: Band above the knees
- Intermediate: Ankle band
- Advanced: Belt around the balls of the feet
Frequently asked questions
How often should you do monster rides?
For best results, three to four times a week. Try starting leg day with some monster rides for some serious muscle activation. Adding them to your warm-up prepares your body for heavy hits like squats and deadlifts, Sampson says. You’ll feel your lower body firing up, ready to crush the main workout as soon as you start, Lampa adds.
Alternatively, you can use them as a finisher to burn lower-body muscles, or even add them to the meat of your program (think: paired in a superset with an inner-thigh exercise), says Sampson.
What is the difference between monster rides and side walks?
The main difference is the direction of movement. “Monster walks involve stepping forward and diagonally out into a mini-squat position, working both the glutes and hip muscles in multiple planes of motion,” says Sampson. “Sidewalks, on the other hand, focus on side-to-side movement, specifically targeting the glutes and hip abductors with a more isolated side-to-side movement.”
