--- title: How to Perform Monster Walks & Squats to Warm-Up Your Glutes & Hips description: Monster Walks & Monster Squats are effective exercises to help activate the hips and glutes, prevent injury, and promote strength and stability. image: https://blog.orthopedicinstitutesf.com/hubfs/Blog%20Header%20Photos%20(8).png --- [![Orthopedic Institute Sioux Falls](https://blog.orthopedicinstitutesf.com/hs-fs/hubfs/OrthopedicInstitute_Theme/oi-logo.png?width=287&name=oi-logo.png "Orthopedic Institute Sioux Falls")](http://www.orthopedicinstitutesf.com/) - CONTACT US - [CONTACT US](https://orthopedicinstitutesf.com/contact-us/contact-us/) - [LOCATIONS & HOURS](https://orthopedicinstitutesf.com/contact-us/locations/) - RESOURCES - PATIENT RESOURCES - [LOGIN TO PORTAL](https://myidentity.platform.athenahealth.com/oauth2/auset0ja9xZ2Hniep296/v1/authorize?client%5Fid=0oaku1tngsTH20pA1296&idp=&nonce=unimplemented&prompt=&redirect%5Furi=https%3A%2F%2Foauth%2Eportal%2Eathenahealth%2Ecom%2Foauthresponse%2Ephp&response%5Ftype=code&scope=openid%20email%20communicator%2Eexternal%5Faccounts%2Eread&state=%7B%22LANGUAGE%22%3A%22en%22%2C%22COMMUNICATORBRANDID%22%3A%221%22%2C%22ANTIFORGERYTOKEN%22%3A%22389368d7d57fbfd28938af08753ad0a915a66425bea6f1b7c436f714973406ae%22%2C%22PRACTICEID%22%3A%2221545%22%2C%22IDENTITYPROVIDER%22%3A%22patient%5Fidentity%22%2C%22PORTALREDIRECTURL%22%3A%22https%3A%5C%2F%5C%2F21545%2D1%2Eportal%2Eathenahealth%2Ecom%5C%2F%22%7D) - 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[MISSION, VISION, & VALUES](http://www.orthopedicinstitutesf.com/about-us/mission,-vision,-%26-values/) - [OI CARES](http://www.orthopedicinstitutesf.com/about-us/oi-cares/) # Orthopedic Institute Blog # How to Perform Monster Walks & Squats to Warm-Up Your Glutes & Hips Posted on July 19, 2021 ![Blog Header Photos (7)](https://blog.orthopedicinstitutesf.com/hs-fs/hubfs/Blog%20Header%20Photos%20(7).png?width=3000&name=Blog%20Header%20Photos%20(7).png) Monster Walks and Monster Squats are commonly used exercises to help activate the lateral hips and glutes. They can also be used as a rehabilitation strengthening exercise. When performed correctly, these exercises may help prevent injury and muscle strain by promoting strength and stability. A resistance band is needed to perform the Monster Walk and Squat. Use a resistance band that is not too tight or too loose, and keep constant tension in the resistance band throughout each exercise. Learn more about resistance bands [HERE.](https://www.livestrong.com/article/498685-how-to-determine-what-size-resistance-bands-to-buy/) Click [HERE](https://youtu.be/Iw0qNhH95SU) for a step-by-step instructional video on Monster Walks & Monster Squats or watch below. ### Monster Walks - Lateral & Staggered ![Orthopedic Institute physical therapist demonstrates how to perform a monster walk using a resistance band.](https://orthopedicinstitutesf.com/wp-content/uploads/2021/07/11-1030x824.png) #### Lateral Monster Walks (Moving Side to Side): - **Starting Position:** For lateral monster walks, stand shoulder-width apart. Keep your head, shoulders, and chest forward, and actively engage the glutes and your core. Keep a slight bend in your knees throughout the exercise. - **Performing the Exercise:** Take a wide step laterally (to the side) with your right leg or lead leg, followed by your left leg or trail leg. Continue stepping laterally for 10 steps and repeat on the other leg in the opposite direction. Do not over stride – over striding may cause injury. #### Staggered Monster Walks (Moving Forward & Backward): - **Starting position:** Stand tall with the resistance band around your ankles. Place your feet shoulder-width apart with your right foot or lead leg a half step in front of your left foot or trail leg. Your toes should be forward and your knees straight during the entirety of the exercise. Keep a slight bend in your knees throughout the exercise. - **Performing the exercise:** Take small steps forward beginning with your right foot or lead leg followed by your left leg or trail leg. Step forward for 10 steps and backwards for 10 steps. Repeat on the other leg. Do not over stride – over striding may cause injury. Remember that you should be feeling this exercise on the outside of your hips and glutes. For maximum results, perform the exercise slowly with full-body control to promote knee, hip, and ankle stability. Learn more about Monster Walks[HERE.](https://www.verywellfit.com/lateral-band-walking-exercise-3120456) ### Monster Squats - Lateral & Staggered ### ![Orthopedic Institute physical therapist demonstrates how to perform a monster squat with a resistance band.](https://orthopedicinstitutesf.com/wp-content/uploads/2021/07/21-1030x824.png) Monster squats are another great addition to your workout routine as they activate your glutes prior to compound exercises and provide stability and strength throughout your workout. #### Lateral Monster Squats (Side to Side): - **Starting position:** Begin in a partial squat position with your feet flat to the ground and shoulder-width apart. Maintain the squat position, engage your core, and keep a neutral spine. - **Performing the exercise:** Maintain a squat position throughout the exercise. Take a wide step laterally with your right leg or lead foot followed by your left leg or trail leg. Continue stepping laterally for 10 steps and repeat on the other leg in the opposite direction. Do not over stride – over striding may cause injury. #### Staggered Monster Squats (Forward & Backward): - **Starting position:** Begin in a partial squat position with your feet flat to the ground and shoulder-width apart. Take a small step with your right foot or lead foot a half step in front of your left foot or trail foot. Your toes should be forward and your knees straight during the entirety of the exercise. - **Performing the exercise:** Maintain a partial squat throughout. Take small steps forward beginning with your right foot or lead leg followed by your left leg or trail leg. Step forward for 10 steps and backwards for 10 steps. Repeat on the other leg. Do not over stride – over striding may cause injury. Monster Walks and Squats can be a great addition to your warm up when preparing for leg day, cardio, or any other form of physical activity. Proper glute and hip activation can help prevent injury and muscle strain by promoting strength, stability, and function. To learn about muscle activation exercises for other body parts, click[HERE.](https://blog.orthopedicinstitutesf.com/5-exercises-to-activate-your-muscles) ## Experiencing Joint, Muscle, or Bone Pain or Injury? Are you experiencing pain in your bones, joints, or muscles? Make an appointment with Orthopedic Institute. 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