Target Body Part: Gluteus Medius and Gluteus maximusmonsterwalk-NL

  • Primary Muscles: Gluteus Medius,
  • Secondary Muscles: Tensor fascia latae, Gluteus Minimus
  • Equipment Needed: Circular band

Performance Points:

  • Standing upright with a slight bend in the knees and hips
  • Using a circular band or tying a band together to create a circle slide it over your legs so it is just above the knees
  • For the lateral walks:
    • Keep your chest up with a slight bend in the hips and knees move your feet to the right 3 to 5 times, then move back towards the left.
  • For the Monster walks:
    • Keep your chest up with a slight bend in the hips and knee. Step out to the side and about a foot forward (moving diagonally), followed by stepping in the same direction sideways but back behind the leg.

COACHES KEY: Keeping your chest up with your knees and hips slightly bent will allow for greater activation of the glute

This exercise is just one of many gluteal activation exercises. Appropriate gluteal activation has been shown to reduce the rate of knee injuries such as, patellofemoral syndrome, ACL tears and general knee pain. Improving muscular endurance of the gluteus medius has been shown to reduce “hip drop” in long distance runners leading to more effective gait and reduced injuries. Improving gluteal activation allows for the glutes to be fired during hip extension instead of the hamstrings, which has been shown to reduce incidences of low-back pain. Improved gluteal strength allows for improved power production during explosive movements including, but not limited to, jumping, sprinting and Olympic lifting.

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