Ready for your Best Butt Exercise of the week? This week, we are all about activating those glutes – something this ‘monster’ exercise will definitely help with.
Exercise: Resistance Band Monster Walks
Muscles worked: Glutes
Jolie Recommends: 5 steps right, 5 steps left; repeat 5 times with no breaks.
Difficulty rating: 2
Effectiveness rating: 7
While this exercise may not be your weapon of choice if you are trying to build bulk, it is an invaluable one for ensuring peak activation of your backside – making it a perfect exercise to include in your warmup routine, or as a supplement to your regular workout.
Best Butt Exercise #26: Resistance Band Monster Walks
You’ll need a resistance band loop for this exercise. Resistance bands are one of my favorite pieces of home workout equipment because they are so versatile – so if you don’t already have some, I must recommend getting some!
You can use a couple of different styles of band for this exercise – either a small loop approximately 12 inches (laid flat):
Or, a 41 inch larger band that can be looped around your body:
To do the monster walks, the larger band is held in a “X” fashion across your body (as shown in the video below), or alternatively you can loop a smaller band around your feet/ankles like this:
How to Do the Move
This video show how to do a monster walk using a larger band crossed over your body. Remember, this exercise is more about glute activation, so you want to focus on feeling your glute muscles engaging and working.
- Start with your band looped around your feet and arms in a “X” fashion, or, if you’re using a smaller loop, around your ankles or feet.
- Place your feet about shoulder-width apart, toes pointing forward. You should feel some resistance from your band in this position; if not, adjust it so that it’s not slack.
- Engaging your glutes, bend your knees slightly and sink down a few inches into a semi-squat position.
- Keeping the same height and semi-squat position the entire time, step to your right with your right foot.
- Step your left foot towards the right so that you return to your starting position (but shifted over by one step).
- You’ve just taken one step of a ‘monster walk’. Do 5 more lateral steps towards the right, then repeat in the other direction – this time walking towards the left and leading with your left foot.