Band horizontal Pallof Press Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Band
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Transverse Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Horizontal Pallof Press
Visualised Target Muscle Groups
Front
Back
How to: Band horizontal Pallof Press
- Stand with feet shoulder-width apart, holding the band with both hands.
- Step away from the anchor point until the band is taut.
- Press the band horizontally away from your chest, keeping your elbows slightly bent.
- Hold for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much momentum; the movement should be controlled.
- Letting the hips rotate instead of keeping them stable.
- Not engaging the core sufficiently.
Modifications
- Use a lighter resistance band for easier control.
- Perform the exercise seated if standing is uncomfortable.
Tips
- Keep your core engaged throughout the movement.
- Make sure the band is anchored securely at shoulder height.
- Avoid twisting your hips; maintain a straight alignment.
Band horizontal Pallof Press Alternatives
Tags
core
strength
obliques
stability
band
waist
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
