Library / Glutes
Mini-Band Lateral Monster Walk
Bands · Isolation · Isolation
Glutes Quadriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 45 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Place a loop band above your knees or around your ankles and sink into a quarter-squat.
- Take controlled lateral steps while keeping constant tension on the band.
- Avoid swaying your torso from side to side.
Joint & safety considerations
No specific joint contraindications are flagged for Mini-Band Lateral Monster Walk. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | Cable swap | Cable |
| Cable Bent-Over Rope Triceps Kickback | Cable swap | Cable |
| Cable Hip Abduction | Cable swap | Cable |
| Cable Neutral Grip Kickback | Cable swap | Cable |
| Dumbbell Kickback | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.