Monster Walks

This exercise is called Monster Walk and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus.

Using a resistance band which is wrapped around your knees, start off in standing with your feet shoulder width apart. Have your knees and hips slightly bent and keep your chest upright. The aim is to move sidewards by generating movement from your hips. Make sure your feet point forward in front of you and not in the direction you are moving, as this will mean the movement is generated from the hip flexors instead of the glutes. Another common mistake is rocking the torso from side-to-side to generate the movement, try and keep your torso in a controlled position and make sure the movement is generated from your hip stepping out sidewards.

Follow the suggested reps or duration, and sets in your rehab programme as a guide. You should feel the muscles on the outside of your hips working to produce this movement.

If you find this exercise too hard you may find it suitable to wrap a resistance band which is tight around your knees. If you still find it too hard you may find the side lying hip abduction or Clam exercise more appropriate. We have videos for both of these exercises on our channel.

EXERCISES 🎦