Monster walks are a strengthening exercise that targets the gluteal muscles, particularly the gluteus medius and gluteus maximus, while also engaging the muscles around the hips and core to maintain stability. They are commonly prescribed to improve hip strength, pelvic control and lower limb alignment, making them beneficial for rehabilitation, injury prevention and improving movement during activities such as walking, running and squatting.
- Place a resistance band around your ankles or just above your knees, as prescribed by your physiotherapist.
- Stand with your feet about hip-width apart and slightly bend your hips and knees into a small squat position.
- Tighten your abdominal muscles and keep your chest upright throughout the exercise.
- Step diagonally forwards and out to one side while maintaining tension on the band.
- Follow with the opposite foot, returning to your starting stance without allowing the band to become slack.
- Continue walking forwards using controlled, alternating diagonal steps.
- Keep your knees aligned over your toes and avoid letting them collapse inwards.
- Take slow, controlled steps and maintain a consistent squat position throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.