10 Best Monster Walk Alternatives for Glute Strength

The Monster Walk is done standing. Ranked closest by our scoring: the Forward Lunge, the Walking Lunge and the Step-up With Knee Raise. Three harder versions, the Lunge With Jump, the Lateral Bound and the Outside Leg Kick Push-up, are listed below as progressions rather than swaps.

Monster Walk needs nothing but a resistance band around your ankles, a bend in your knees, and room to step sideways. The Forward Lunge is the first swap to try because it needs only your bodyweight and works the same glutes, trading the sideways step of Monster Walk for a forward one. Without any band at all, the Walking Lunge keeps you lunging forward across the floor without a reset between reps, so your glutes stay under load for the whole set.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Monster Walk

Monster WalkPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps

How to perform Monster Walk
  1. Place a resistance band around your ankles.
  2. Stand with your feet shoulder-width apart and slightly bend your knees.
  3. Take a step to the side with your right foot, maintaining tension on the resistance band.
  4. Follow with your left foot, stepping to the side to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
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Ranked Monster Walk Alternatives

10 substitutes, ranked by how closely each one matches the Monster Walk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Forward LungePlay demonstration

    1. Forward Lunge

    85% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  2. Walking LungePlay demonstration

    2. Walking Lunge

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  3. Lunge With JumpPlay demonstration

    Progression

    3. Lunge With Jump

    84% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  4. Step-up With Knee Raise

    4. Step-up With Knee Raise

    80% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  5. Lateral Cone Hops

    5. Lateral Cone Hops

    79% match
    • Adductors
    • Other
    • Intermediate
    • Compound

    A looser match: it works the adductors rather than the glutes.

    How to perform this exercise
    1. Position a number of cones in a row several feet apart.
    2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
    3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
    4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, not glutes
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  6. Box Skip

    6. Box Skip

    79% match
    • Glutes
    • Other
    • Intermediate
    • Compound

    It still works the glutes, through a different movement.

    How to perform this exercise
    1. You will need several boxes lined up about 8 feet apart.
    2. Begin facing the first box with one leg slightly behind the other.
    3. Drive off the back leg, attempting to gain as much height with the hips as possible.
    4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
    5. Then, step to the next box and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  7. Lateral Bound

    Progression

    7. Lateral Bound

    79% match
    • Adductors
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it uses the same equipment, but it works the adductors rather than the glutes.

    How to perform this exercise
    1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
    2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
    3. Immediately push off and extend, attempting to bound to the side as far as possible.
    4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
    5. Continue back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, not glutes
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  8. Crossover Reverse Lunge

    8. Crossover Reverse Lunge

    78% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: standing, the same as the Monster Walk
  9. Outside Leg Kick Push-upPlay demonstration

    Progression

    9. Outside Leg Kick Push-up

    77% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: bodyweight only, the same as the Monster Walk
    • Body position: lying face down, not standing
  10. Kettlebell Lunge Pass ThroughPlay demonstration

    10. Kettlebell Lunge Pass Through

    74% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
    4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
    5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
    6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Monster Walk
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Monster Walk

Why You Might Need a Monster Walk Alternative

Monster Walk asks for one thing you might not have on hand: a band that stays snug around your ankles while you step sideways. Some lifters skip it because they never bought a band, some because their loop wore through, and others because a sideways shuffle draws attention in a busy gym. The alternatives keep your glutes doing the work through a forward step, a step onto a box, or a sideways jump, and most need only your bodyweight to do it. Several of them trade the band's tension for the effort of a jump, so you still finish the set out of breath.

How to Choose the Right Monster Walk Substitute

If you own nothing but floor space, start with the Forward Lunge: it trains the same glutes as Monster Walk and needs no band, just a forward step instead of a side step. The Walking Lunge asks the same of your legs but keeps you moving continuously across the floor instead of resetting each rep, so pick it once the Forward Lunge feels settled. If you want more effort per rep, the Lunge With Jump adds a jump to that same forward stride. If you have a single box or bench, the Step-up With Knee Raise keeps your glutes working: step up, stand tall on the box, drive the other knee high, then step down and switch legs. The Box Skip only makes sense if you have a row of boxes to leap between.

Monster Walk FAQ

Can I do the Monster Walk at home?

Yes. The real version wraps a light band around your ankles, so if you have one, keep stepping sideways with your knees bent and the band taut. Without a band, the Forward Lunge and the Walking Lunge train the same glutes with a forward step instead, and both work with nothing more than the floor under you.

How do I make this swap harder?

Trade the side step for a jump. The Lunge With Jump keeps the forward stride of the Walking Lunge but adds a mid-air foot switch, landing you straight into the next rep with no rest between lunges. For a sideways option, the Lateral Bound starts from a half squat and bounds you as far sideways as you can, then straight back the other way, keeping the side-to-side drive of Monster Walk with a jump instead of a step.

Which Monster Walk alternative should I start with?

Begin with the Forward Lunge. It trains the same glutes as Monster Walk through a single forward step rather than a sideways shuffle, and you step back to your start position between reps so you have time to reset your balance. Once that feels settled, the Walking Lunge adds continuous movement across the floor.

Which alternative keeps the same glute focus as Monster Walk?

The Walking Lunge and the Crossover Reverse Lunge both keep the glutes doing the main work, the same muscle Monster Walk hits through its sideways step. The Crossover Reverse Lunge steps back instead of forward and turns your torso across the front leg as you drop, which brings your hips into the movement more than a straight lunge does. Both use only your bodyweight, so you can move straight from one to the other without picking up any equipment.

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