Exercise guide
Monster Walk
- Beginner
- Compound
- Timed hold
- Hips
- Lower legs
The Monster Walk is a dynamic lower-body exercise that targets the glutes and hip stabilizers while engaging the quads and hamstrings through a sustained isometric hold. It is highly effective for improving hip health, lateral stability, and overall lower-body endurance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your toes pointing forward.
- Engage your core and pull your shoulder blades back and down.
- Lower your hips into a quarter-squat position, keeping your weight centered over your mid-foot.
How to do it
- Step forward and diagonally outward with your right foot, landing softly on your heel then mid-foot.
- Bring your left foot forward and inward to return to the starting hip-width stance, maintaining the squat depth.
- Repeat the movement by stepping forward and diagonally outward with your left foot in an alternating pattern.
- Exhale as you take each step and maintain a slow, controlled tempo.
Form checklist
- Keep your knees pushed out and aligned with your toes to avoid inward collapse.
- Maintain a consistent squat depth throughout the entire set.
- Keep your chest lifted and avoid leaning too far forward at the hips.
- Ensure your feet stay hip-width apart or wider; never let them touch.
Pro tips
- Focus on pushing through the heels to maximize gluteus medius and maximus engagement.
- Keep your pelvis level throughout the movement to prevent your lower back from compensating for hip weakness.
Make it harder
- Increase the depth of your squat to a parallel position to significantly increase quad and glute tension.
- Perform the movement in reverse, stepping backward and diagonally outward to further challenge the hamstrings and coordination.
Frequently asked
- What muscles does the monster walk work?
- The monster walk primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the monster walk?
- The monster walk requires no equipment — just your body weight.
- Is the monster walk good for beginners?
- Yes. The monster walk is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius