Resistance Band Horizontal Pallof Press

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

Exercise Details

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

Required Equipment

Mini Loop Bands

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Anchor a band at chest height. Stand sideways to the anchor point, 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 to the side using your obliques.
3. Hold the extended position for two seconds.
4. Slowly bring the band back to your chest.
5. Keep shoulders retracted.

Common Mistakes

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

Alternative Exercises

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