What muscles does the Band Monster Walk work?

The Band Monster Walk mainly works the glutes and abductors.

How many sets and reps of the Band Monster Walk?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Band Monster Walk?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Barbell Block Pull work the same main muscle.

Band Monster Walk

With a band around the legs, step diagonally forward and out to fire the glutes and abductors.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Abductors
Equipment: Resistance band
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the resistance band is taken or you want a change.

Questions

What muscles does the Band Monster Walk work?: The Band Monster Walk mainly works the glutes and abductors.
What equipment do you need for the Band Monster Walk?: A resistance band.
How many sets and reps of the Band Monster Walk?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Band Monster Walk?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Barbell Block Pull work the same main muscle.

Program it for your clients

Coaches add the Band Monster Walk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.