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Glutes · Beginner

Mini Band Monster Walk

Conditioning movement for footwork, pacing, and repeatable lower-body work.

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Mini Band Monster Walk demonstration

Exercise overview

Training details

GlutesAbductorsQuadricepsCore

Equipment

Resistance Band

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Place a mini band around your ankles and lower into a shallow squat.
  2. 02Keep your chest lifted, pelvis level, and constant outward pressure against the band.
  3. 03Step forward and slightly outward with one foot while keeping the knee aligned.
  4. 04Follow with the opposite foot while preserving your stance width and band tension.
  5. 05Continue for the assigned distance, then reverse the diagonal pattern backward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand X Walks

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTreadmill Incline WalkComparable substituteMini Band Lateral Walk to Calf RaiseComparable substituteRear Lunge with Battling Ropes

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