Monster Walking

For whatever reason the song Time Warp from Rocky Horror Picture Show came into my head when Have Dental Floss Will Travel asked me what monster walks are.

Chorus

Let's do the Time Warp again

Let's do the Time Warp again

Criminologist

It's just a jump to the left

Chorus

And then a step to the right

Criminologist

With your hands on your hips

Chorus

You bring your knees in tight

But it's the pelvic thrust

That really drives you insane

Let's do the Time Warp again

Let's do the Time Warp again

Monster walks were a staple at the PT when I had an IT band problem.  Since then I'm a strong believer having strong hips/glutes minimizes injuries.  When I get slack on monster walking through the house, the IT band or the outer part of my calves start to call out to me....hey you!  I'm coming to haunt you. Take that My Pretty I call back as I yank out my monster walk band.  I'm one step ahead of you and you can't catch me.

I bought the most resistant and best value band that I could find which happened to be a roll of dark grey Thera-Band. I bought the box a couple years ago, have given some to friends and have broken some too.    Since like any rubber band consistently stretched, they are bound to snap. You can also use the band for stretching or clam shells (band around the knees and open/close the knees like a giant clam)

Stand feet slightly apart and measure out a length to go around your ankles and include the knot too.  (note my cute kitty socks)

With knees over your feet squat low, pushing your butt out, move your foot to the left, feeling the band tension and then bring your right foot to meet it.  Repeat. Move across the floor for 10 -20 feet; now do it again moving to the right.

Next step is to move forward. In a speed skater fashion move your foot forward bringing your other foot to meet it with each step; now go backwards. 

I do an L shape at home and do three sets.  If you have space to do a large square go for it.  Just make sure you do equal left/right/front/back to work the butt muscles and keep your squat low too. If you aren't feeling the burn in your glutes you either already have buns of steel, aren't squatting low enough or your band is wimpy and you need more resistance. Try doubling it if their isn't enough resistence.

The great thing about the monster walk is you don't have to have work out clothes on so there are no excuses to make about changing your clothes.

Chorus

Let's do the Monster Walk again

Let's do the Monster Walk again

RunnerIt's just a squat and a step to the left

Chorus

And then a step to the right

Runner 

With your hands on your hips

Chorus

You push your butt out alright
But it's the deep lower squat
That really drives you insane

Let's do the Monster Walk again

Let's do the Monster Walk again