Pallof Press (Band)

A core stability exercise using a resistance band to strengthen the abdominals and anti-rotation muscles through a pressing movement.

Instructions

1. Stand perpendicular to the band anchor point with feet hip-width apart.
2. Hold the band at chest height with both hands, keeping tension in the band.
3. Position your feet and shoulders in a stable, squared position.
4. Brace your core firmly throughout the entire movement.
5. Press the band straight forward, extending your arms fully.
6. Resist rotation and maintain perpendicular alignment to the anchor point.
7. Return the band to chest height with control.
8. Complete all repetitions on one side before turning to perform the other side.

Tips

• Focus on resisting rotation rather than generating force; this is an anti-rotation exercise.
• Keep your core engaged and rigid throughout the movement.
• Maintain a square shoulder position perpendicular to the band anchor point.
• Move slowly and deliberately to maximize core activation.
• Perform equal repetitions on both sides to maintain symmetrical core strength.
• Adjust band resistance to make rotation resistance challenging but manageable.