prehab · beginner

Monster Walks

A banded walking drill that loads the gluteus medius and minimus through combined hip abduction, flexion, and external rotation. A staple prehab exercise in running injury prevention programs.

  1. 01Place a resistance band around your ankles (or just above the knees for reduced difficulty).
  2. 02Stand in a quarter-squat position with feet hip-width apart, maintaining tension in the band.
  3. 03Take a diagonal step forward and outward with one foot, maintaining the squat depth.
  4. 04Follow with the other foot, stepping forward and out, keeping constant band tension.
  5. 05Walk forward for 10-15 steps, then reverse direction and walk backward.
  6. 06Keep your toes pointing forward throughout — do not allow the feet to turn out.
Why it matters

Monster walks activate the glute med and min in a functional, dynamic pattern that closely mimics the demands of running. Unlike static exercises such as clamshells, they train these muscles while the hip is also flexing and extending — just like in the gait cycle. This makes them one of the most transfer-specific prehab drills for preventing IT band syndrome, hip drop, and knee valgus.