Band Horizontal Pallof Press

An anti-rotational core movement. It builds exceptional spinal stability by forcing the core to resist a lateral pulling force from the band.

Exercise Details

Level: Intermediate
Body Area: core
Type: push
Mechanics: Compound

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Anchor the band at chest height. Stand sideways to the anchor, holding the band with both hands at your chest. Feet shoulder-width apart.

Instructions

1. Press the band straight out in front of you.
2. Resist the band's pull using your core.
3. Hold for two seconds.
4. Return to the chest slowly.
5. Maintain a neutral spine.

Common Mistakes

1. Leaning into the band.
2. Rotating the torso.
3. Locking the knees.

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