라이브러리로시작 
끝 
운동 라이브러리
Monster Walk
A banded lateral or diagonal walking drill that targets the glute medius and hip abductors, commonly used for hip stability and knee tracking.
하체맨몸Hip abduction (gait)
주동근
중둔근
협응근
대둔근대퇴근막장근대퇴사두
장비
맨몸
패턴
Hip abduction (gait)
준비 자세
- 01Loop a mini band around both legs just above the knees or around the ankles.
- 02Set feet slightly wider than hip width so the band is under tension.
- 03Sink into a quarter squat with a tall chest and braced trunk.
- 04Keep hands on hips or in front of the chest.
수행
- 01Step forward and outward at roughly 45 degrees with one foot.
- 02Follow with the other foot, keeping band tension the whole time.
- 03Continue walking forward in this wide zig-zag pattern for the set distance.
- 04Walk backward the same way to return, staying low throughout.
체크포인트
- -The band never goes slack between steps.
- -Knees stay pushed out over the toes against the band.
- -The hips stay at a constant height, not bobbing up and down.
- -The torso stays quiet, without side-to-side lurching.
흔한 실수
- -Standing tall and turning it into a casual walk.
- -Letting the knees collapse inward between steps.
- -Taking narrow steps that release band tension.
- -Rocking the torso to swing the legs instead of using the hips.
프로그래밍 노트
- -Use 2 to 3 rounds of 10 to 15 steps in each direction as a warm-up before squats or runs.
- -Progress by moving the band from knees to ankles, then to a heavier band.
- -Pairs well with glute bridges in an activation circuit.