Banded Monster Walk
How to Do It
Mini-band around ankles or above the knees. In an athletic quarter-squat, step diagonally forward-and-out with one foot, then the other, “walking” forward against constant tension. Keep the stance wide, toes forward, knees pushed out, chest tall. Walk forward a set number of steps, then backward.
Why It Works
Maintains continuous tension on the hip abductors and glutes while resisting adduction in both the forward and lateral planes, building multi-directional hip stability and glute activation through a walking pattern.
Hockey Transfer
Activates the glutes and abductors that drive and stabilize push-off and crossovers; keeping the knees out under tension trains resistance to valgus collapse, protecting the knee on edges and turns.
Coaching Cues
- "Knees out, toes forward"
- "stay low, keep tension"
- "wide steps"
Common Mistakes
Knees caving in; standing up tall; losing band tension between steps
Progression / Regression
heavier band or lower stance
lighter band, higher stance, fewer steps
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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