Tip of the Week: Monster Walks
By Peter S. Alfino
Level II USAT certified coach
Many lower body running injuries are a result of weak gluteus medius muscles. If there is one strength routine you should add to your weekly schedule, the Monster Walk is it. By maintaining constant resistance during this exercise you are actively engaging and strengthening the gluteus medius muscle. A weak gluteus medius leads to injuries such as ilitibial-band, patella-tracking syndromes, calf and posterior tibialis strains.
Follow this routine and notice an improvement in your running performance.
- Begin with a theraband or tubing tied around your knees (option to place at ankle or calf) (photo 1)
- Feet slightly wider than your shoulders (photos 2&3)
- Hips should be slightly opened out by turning your toes out.
- Slide one foot (lift slightly slide, heel down first) approximately 4-5 inches and other foot slides or follows making sure to keep feet outside shoulder width.
- Initially begin with 10 steps to each side and repeat twice. As this becomes easier progress to 3 reps of 15 each side.
- When stepping lead with your heel first
- Repeat 2-3 times per week
- Advanced: Slide and then take a full squat
Muscles worked:
Gluteus Maximus, Minimus, Medius, Piriformis, Obturator Externus
Written by Peter Alfino
Peter Alfino is a level II USAT certified coach and the owner of Mile High Multisport. An accomplished triathlete who has completed 4 Ironman races, he has successfully coached Triathletes, Open Water Swimmers, Trail Runners and Mountain Bikers of all ages and abilities from sprint to Ironman races. If you are looking for a triathlon coaching plan you may contact Pete at peter.alfino@gmail.com to learn more about the triathlon coaching services he provides via Mile High Multisport.
