Monster Walk

How to perform

1. 01Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
2. 02To begin, take short steps forward alternating your left and right foot.
3. 03After several steps, do just the opposite and walk backward to where you started.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.