Monster Step (How To, Muscles Worked, Benefits)

Monster Steps are a band-resisted hip adduction exercise that strengthens the groin (adductor muscles) and improves hip stability. With a resistance band anchored to a rack and looped around the ankle, you step toward your midline against resistance.

This is an excellent movement for groin strength, injury prevention, and athletic performance.

Primary Muscles Worked: Hip Adductors (Groin)
Secondary Muscles Worked: Core (stabilization), Glutes (stabilization)
Equipment Needed: Resistance Band, Anchor Point (e.g., squat rack or rig)

How To Do Monster Steps

Step-by-Step Instructions

Set-Up:
- Anchor a resistance band low to a sturdy rack or rig.
- Loop the free end around the ankle closest to the rack.
- Start in an athletic position with feet about shoulder-width apart, knees bent, core braced, and posture upright.
Execution:
- Step your banded leg inward toward your midline against the resistance of the band.
- Control the return as the band pulls your leg back outward.
- Repeat for the desired reps, then switch sides.
Tips for Proper Form:
- Keep movement slow and controlled. Don’t let the band snap your leg back.
- Maintain an upright torso; avoid leaning side-to-side.
- Focus on initiating the movement from the groin muscles, not the hip flexors.

Key Benefits

Strengthens the groin (adductors), reducing risk of strains.
Improves hip stability for change of direction and lateral movements.
Great accessory for athletes in field and court sports.

Modifications and Variations

Easier Option:
- Use a lighter resistance band.
- Shorten the range of motion and gradually increase over time.
Harder Option:
- Step further from the rack for more band tension.
- Pause briefly when the foot crosses midline for extra contraction.
- Perform in a slight squat to add core and glute activation.

Common Mistakes

Leaning Torso Side-to-Side: Keep the upper body upright (only the leg moves).
Letting the Band Control the Return: Always resist and control both directions.
Moving Too Quickly: This is about controlled activation, not speed.

Reps and Sets Recommendations

For Activation/Warm-Up: 1–2 sets of 10–12 slow reps per side.
For Strength: 3–4 sets of 12–15 reps per side with controlled tempo.
For Rehab/Prevention: 2–3 sets of 15–20 light, deliberate reps per side.

Monster Step Alternatives

If you need an alternative for Monster Steps (you don’t have a band for example), here are a couple of exercises that may work as a substitution.

Groiners

Groiners aren’t necessarily a groin-strengthener in the way that Monster Steps can be, but they are a very effective exercise for warming up the groin. Even better, they require zero equipment.

Copenhagen Planks

Copenhagen Planks are more of an advanced groin exercise and while you can put them in a warm-up, I would suggest being at least a bit warmed up before jumping into them.

Copenhagen Planks are done from a lateral plank position with the upper foot placed up on a bench and the lower leg bent slightly so as to be out of the way of the bench. Now, bridge up and down as you would for Lateral Bridges. It won’t take long for you to realize how challenging of a movement this is for the groin!