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If you’re looking for a simple but super effective way to fire up your lower body, the monster walk is your new BFF.

The exercise involves walking forward and backward, in a mini-squat, with a resistance band around your legs. It gets its name because, let’s be real, you end up waddling around like a creature from a horror movie—big, wide steps that feel anything but natural. OK, you might look silly doing it, but, don’t get it twisted: the monster walk is a serious exercise. Whether you’re prepping for leg day or just want to improve your overall strength and stability, this exercise targets those often-overlooked muscles that keep your hips and knees strong. Plus, it’s easy to do anywhere, no fancy equipment required.

Let’s break down why the monster walk deserves a spot in your routine and how it can take your lower body game to the next level.

How to do the monster walk exercise with perfect form every time

Place a resistance band above your knees. Start with your feet shoulder-width apart and knees slightly bent (think: a mini-squat). Push your hips back and keep your back flat. Step one foot forward and diagonally outward, keeping tension on the band. Avoid dragging your feet. Repeat, stepping forward with the other foot. Take small, controlled steps while keeping the knees in line with the second and third toes. Keep walking forward until you complete all your reps. Then repeat the movement walking backward.

TIP: Want to set your glutes on fire? Bend a little more at the knees, says Tatiana Lampa, CPT, CFSC, corrective exercise specialist and creator of the Training with T app. Getting a little lower will really light up, aka activate, your butt and hip muscles.

Muscles you’re working

“Monster walks primarily target the hip abductor muscles, particularly the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL),” says Cynthia Sampson, PT, DPT, CPT, a physical therapist at Bespoke Treatments in NYC.

Monster walks also work your gluteus maximus, aka the booty muscle. “As the largest muscle in the body, it helps stabilize the hip by acting as both a hip extensor and external rotator, aiding in the outward rotation of the hip,” Sampson says.

Who should (and shouldn’t) do the monster walk exercise

Monster walks are for you if you’re looking to:

• Strengthen your hip abductors
• Address any weakness in your gluteus medius
• Reduce patellofemoral pain (i.e., pain around the kneecap)
• Improve knee stability

Weak hips and wobbly knees are pretty common, especially as we age, so banging out a bunch of monster walks might be a smart prevention tactic for most of us. On the flip side, if you already have a knee or hip injury, approach monster walks with some caution. People who’re recovering from surgery or anyone who can’t bear weight on their joints without pain should check in with their doctor to get the OK, Sampson says.

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