Skol & HatiJoin the waitlist

Monster Walk

AbductorsBandsBeginnerCompound
Monster Walk — start position
Start
Monster Walk — finish position
Finish
Muscles worked
PrimaryAbductors

How to do it

  1. 01

    Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.

  2. 02

    To begin, take short steps forward alternating your left and right foot.

  3. 03

    After several steps, do just the opposite and walk backward to where you started.

In the app

Monster Walk appears when you own bands and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have bands

Same movement pattern, same primary muscles — swap by what you have.

With machine

More abductors exercises

All abductors exercises ›