Pallof Press — Resistance Band
Resistance Band
An anti-rotation exercise that trains the core to keep the torso steady while pressing a band forwards.
Level
Beginner
Equipment
Resistance Band
Focus
Obliques · Abdominals · Deep Core · Glutes
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Secure the band around chest height.
Stand sideways to the anchor with a stable stance.
Start with both hands close to the chest.
Press forwards without turning towards the anchor.
Bring the hands back slowly and repeat on both sides.
Common Mistakes
Watch for this.
Rotating the torso towards the anchor.
Leaning sideways.
Using resistance that prevents a controlled press.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
The Core Edit
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