Band Side Step with Horizontal Pallof Hold Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Band
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Adductors, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Lateral Pallof Hold, Side Step with Resistance Band
Visualised Target Muscle Groups
Front
Back
How to: Band Side Step with Horizontal Pallof Hold
- Attach a resistance band to a sturdy anchor at waist height.
- Stand side-on to the band and hold the other end with both hands at your chest.
- Take a step to the side, allowing the band to pull your torso away.
- Step back to the starting position and repeat for the desired repetitions, maintaining tension in the band throughout.
Common Mistakes
- Leaning too far forward or backward during the movement.
- Not engaging the core and letting the torso sway.
- Rushing the movement instead of maintaining control.
Modifications
- Reduce the resistance of the band for an easier version.
- Perform the exercise without the band if it is too challenging.
Tips
- Maintain tension in the band throughout the movement.
- Keep your core engaged to stabilize your torso.
- Focus on smooth, controlled lateral movements.
Band Side Step with Horizontal Pallof Hold Alternatives
Tags
hips
strength
core stability
glute activation
balance
resistance band
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