Monster walks

Monster Walks with training tights are an excellent exercise for strengthening the hips , glutes and outer thighs . By wearing an exercise band around the legs, the muscles in the hips and seat are challenged to work extra hard to maintain stability, which is important for overall mobility and injury prevention.

Correct Execution and Technique

How to perform Monster Walks with proper technique:

1. Place an exercise band around both legs, just above the knees or around the ankles depending on the desired resistance. The lower the elastic, the greater the resistance.
2. Stand with your feet shoulder-width apart, and bend your knees slightly to get into a half-squat position.
3. Keep your core engaged and your chest up. Take a controlled step out to the side with one foot, and follow with the other foot to maintain resistance in the band.
4. Walk 10-15 steps in one direction, then back again in the opposite direction.

Focus on keeping the tension in the band throughout the movement, and avoid letting your knees fall inwards. This will activate the glutes and hips to the maximum.

Video tutorial for Monster Walks

Watch the video below for a visual guide to the correct execution of Monster Walks with Exercise Tights . The video shows how to set up the elastic band and perform the exercise with the correct technique.

Common Errors

To get the most out of Monster Walks and avoid injury, avoid these common mistakes:

• Too small a stride: Make sure you take big enough steps to maintain the resistance in the elastic band and activate the gluteal muscles.
• Falling knees: Keep your knees in line with your feet and avoid them falling in, which can reduce the effect of the exercise.
• Loss of body control: Perform the movement in a controlled manner and avoid letting the body sway from side to side.

Modifications and Variations

Here are some ways to vary the Monster Walks to match the intensity to your level:

• Monster Walks with the elastic around the ankles: This provides more resistance and makes it more difficult to maintain stability, increasing the challenge.
• Diagonal Monster Walks: Take steps in a diagonally forward direction to activate more parts of the glutes and hips.
• Hip Raises and Monster Walks: Perform monster walks after a round of hip raises for maximum glute activation.

Number of Sets and Repetitions

To strengthen the hips and glutes, it is recommended to perform 3 sets of 10-15 steps in each direction. Use a band that provides sufficient resistance for you to feel muscle activation, but at the same time allows for good technique.

Breathing technique

Breathe naturally and controlled throughout the exercise. Exhale as you take a step out to the side, and inhale as you follow with the other leg. Focusing on your breath helps you maintain control and stability.