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An Alternative Resource for Strength and Conditioning
Monster walks
The Lateral Monster Walk is quick and effective training tool to help activate the gluteus medius and the abductors.
Monster Walks are important for everyone to implement into their lower body day. This is hands down one of the most effective ways to target the underutilized gluteus medius. There are three muscles that make up the butt; gluteus maximus (glute max), gluteus medius (glute med), and gluteus minimus (glute min).
How to: Monster Walk
Begin with a mini band with a resistance of your choosing. The thicker the band the harder the exercise will become.
Place the band on the lower part of your shins. It’s important to note that the further the band is from the muscles being activated the more challenging this walk becomes.
Face sideways in a small squat with feet pointing forward and hip width apart. While staying in a squat with your chest up take a side step about shoulder width apart.
Follow with your other leg while keeping tension on the band. Never let your feet be less than hip width apart. Be sure that when taking a side step that your knee and ankle stay in alignment.
Continue side stepping until you feel a burn in the side of your hip/glute area. Facing the same direction begin to take lateral steps in the other direction.
key tips
- Start with a mini band around your shins
- Crouch into a small squat with your feet facing forward and take a lateral step
- Follow with the other foot with loosing tension on the mini band
- Stay in a small squat and do not allow feet to be narrower than hip width or wider than shoulder width
- Facing the same way repeat with other leg leading the walk
Benefits of Monster Walks
The Lateral Monster Walk is quick and effective training tool to help activate the gluteus medius and the abductors.
This exercise can be used during a dynamic warm up and activation series as well as accessory work during a lower body workout. The banded monster walk can be great for beginners as well as professional athletes looking for the best outcome for gluteal strength.
It is important to activate these muscles during a lower body workout because larger muscles like the hamstrings can overpower the glute med.
Therefore, the focus will become more hamstring centric which will lead to overactive muscles and underactive muscles groups, causing more of an imbalance.
People who sit for eight-plus hours a day are more likely to have an underactive glute problem due to overactive hip flexors and quadriceps.
People who sit for eight-plus hours a day are more likely to have an underactive glute problem due to overactive hip flexors and quadriceps.
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