Resistance Band Pallof Press
Muscle Group
Core / Obliques
Equipment
Resistance band
Difficulty
Intermediate
Anti-rotation with resistance band to stabilize the core.
How to Perform This Exercise
- 1 Anchor the band to an appropriate point or under your feet as needed.
- 2 Grasp the band with a firm grip while maintaining baseline tension.
- 3 Execute the movement while controlling the increasing band resistance.
- 4 Hold the contraction at the point of maximum tension.
- 5 Return slowly to the starting position while resisting the band.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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