TETSUBarbell Speed Squat vs Monster Walk
The Barbell Speed Squat and the Monster Walk both train the glutes as their primary muscle. The Barbell Speed Squat uses a barbell while the Monster Walk is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Speed Squat | Monster Walk | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | hamstrings and quadriceps |
| Equipment | barbell | body weight (with resistance band) |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Speed Squat — first steps
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
Monster Walk — first steps
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Speed Squat lets you load the heaviest weights and progress in small, steady jumps. The Monster Walk needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Speed Squat better than the Monster Walk?
Neither is universally better — both train the glutes as the primary mover. The Barbell Speed Squat lets you load the heaviest weights and progress in small, steady jumps, while the Monster Walk needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Speed Squat and the Monster Walk in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Speed Squat and the Monster Walk work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — quadriceps, hamstrings and calves for the Barbell Speed Squat versus hamstrings and quadriceps for the Monster Walk.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.