How To Do Monster Steps

Monster Step (How To, Muscles Worked, Benefits)

Monster Step is a simple lower body adductor movement that is great for warming up and even strengthening the groin.

Why are they called Monster Steps? Well, because banded groin adductor steps just didn’t have a great ring to it.

In this guide, I’m going to teach you how to do Monster Steps, important coaching points to keep in mind and a few alternatives in case you need them.

How To Do Monster Steps

Equipment Needed

  • Resistance Band
  • Anchor (Squat Rack for example)

Muscles Worked

  • Groin (Adductor Brevis, Adductor Longus, Adductor Magnus)

Step-by-Step Instructions

  • Wrap a thin resistance band around an anchor like a squat rack.
  • Step through the band with the leg that is closest to the rack and secure the band on the leg around the ankle.
  • Move laterally away from the rack until a good tension is created with the band.
  • Start in a good athletic position – knees and hips bent, chest up, eyes forward – with feet slightly wider than shoulder-width.
  • Now step the foot with the band (should be the one closest to the rack) in toward the midline.
  • The feet should now be at hip-width distance.
  • Finally, actively move the foot back to the original stance, feet wider than should width.
  • Do NOT simply relax and allow the band to ‘yank’ the foot back toward the rack.
  • Repeat this movement for the required amount of reps and then switch sides.

Coaching Points

Pulling the foot with the band toward the body is usually never an issue.

Issues arise when the athlete does not stay actively engaged when placing the foot back to the starting position. If the lifter simply relaxes the band can aggressively pull the leg and you can actually tweak the groin if there is enough tension on the band. Stay under control of your foot’s movement throughout!

This movement is best done with a thin resistance band. A thick band creates too much tension to be able to go through a full proper range of motion.


Monster Steps build eccentric strength in the groin as well as core stability. Not enough exercises really focus on developing groin strength. This can make Monster Steps a critical exercise in your strength training plan to help reduce groin injuries.

How Many Reps?

I love programming Monster Steps within my warm-ups. Generally, 2 sets of 10 reps on each 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 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!

More Links and Info

Looking for more warm-up exercises to add into your workout routine? Make sure to check out the Warm-up Section of our Exercise Library.

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