TETSUMonster Walk
The Monster Walk is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
body weight (with resistance band)
How to do the Monster Walk
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the resistance band.
- Follow with your left foot, stepping to the side to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Monster Walk work?
The Monster Walk primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Monster Walk?
Just a resistance band — beyond that, the Monster Walk uses your body weight only.
How many sets and reps of the Monster Walk should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Monster Walk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.