Banded Monster Walk
The Banded Monster Walk primarily works the Gluteus Medius, Gluteus Minimus, Rectus Femoris, with secondary activation of the Tensor Fasciae Latae and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a band isolation exercise at intermediate difficulty.
Walk forward with a band around your legs while maintaining a quarter-squat position.
| Equipment | Band |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Medius, Gluteus Minimus, Rectus Femoris |
| Secondary | Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
- Primary Muscle Gluteus Minimus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Secure resistance band at appropriate anchor point. Grasp band with firm grip. Execution: Contract target muscles to move through full range of flexion. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Medius, Gluteus Minimus, Rectus Femoris.
Alternative Exercises
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