Monster Walk

a.k.a. Band Walk

Differentiation: Mechanics

This variation of a hip exercise is unique. Here is how: you use a resistance band. The band increases the amount of tension | your hips experience throughout each repetition. This tension will maximize the endurance of your Gluteus Medius and | groin muscles. Since the resistance band is pulling at both ankles, | you must maintain balance as you walk.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain elastic exercise bands (the kind without handles).

3) Wrap the exercise band around each ankle.

4) Stand with your feet more than shoulder-width apart.

5) Your stance should be wide enough that the bands are stretched tight between your legs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping the bands stretched tight,

3) Exhale while you step forward with one foot until the band is tight.

4) Then, follow with the other foot.

5) Inhale while you reverse the motion and step backward with one foot and follow with the other.

6) Continue reps until you have completed a full set, alternating feet for each rep.

Proper Form

Pay special attention to following proper form by...

Keep constant tension on the band to properly activate your abductors.

Keep your leg straight when moving your leg back and forth, to properly target your abductors.

Keep your torso vertical throughout the movement.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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