Banded Pallof Press

Obliques, AbsResistance Band

The Pallof press is an anti-rotation exercise that trains your core and obliques to resist external torque. Excellent for building standing core strength without crunching.

How to do it

1Anchor a band at chest height, stand side-on to the anchor, and step out to create tension.

2Hold the band with both hands at the center of your chest with slightly bent knees.

3Exhale and press your arms straight out ahead of you, fighting the urge to let your torso twist.

4Hold the extended position for 1–2 seconds while keeping your shoulders and hips square.

5Inhale and bring your hands back to your chest, maintaining tension in your abs.

Common mistakes

Twisting your shoulders or hips toward the anchor as you extend your arms.

Shrugging your shoulders toward your ears due to tension in the neck and upper traps.

Arching your lower back as you push your hands forward.

Breathing

Exhale as you extend your arms forward; inhale as you draw your hands back to your chest.

Make it harder or easier

To make it easier, step closer to the anchor point.

To make it harder, step further away or increase the hold time with arms fully extended.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.