FitCi
Monster Walk is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Loop a mini band above your ankles or knees
- Take a half-squat stance, feet shoulder-width apart, band taut
- Step forward and slightly diagonally outward
- Step the other foot forward-diagonal the same way
- Walk forward holding the low stance; walk backward to return
Coaching tip
Unlike the lateral walk, you step forward and diagonally; keep the band taut the whole time.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Sumo Deadlift
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.