Body & Balance Studio
Posture scan

Monster Walks (banded)

strengthenhip

Content last reviewed: 2026-07-06

Monster Walks (banded) demonstration

How to do it

  1. Place a strap on the left foot.
  2. Hold the strap in your left hand.
  3. Walk sideways, keeping your pressure on the left leg by pulling gently with the left hand.
  4. This helps strengthen the inside of the leg.
  5. Walk sideways 15 steps, then switch to the other leg.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • 15 steps each direction

Muscles worked

hip abductors — anatomical illustration
hip abductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hip adductors — anatomical illustration
hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: hip abductors, hip adductors, gluteus medius

Target muscles

Hip AbductorsHip AdductorsGluteus Medius
One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk CurlPIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the HamstringsThera-Band Kicks (Dynamic Reflexive Stabilization)