Band Split Squat with Horizontal Pallof Hold Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Band
- Body Part
- Hips, Thighs, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Split Squat with Horizontal Pallof Hold
Visualised Target Muscle Groups
Front
Back
How to: Band Split Squat with Horizontal Pallof Hold
- Begin by standing with your feet hip-width apart, holding the band at chest height.
- Step one foot back into a lunge position while keeping your front knee directly above your ankle.
- Drop your back knee toward the floor while maintaining a straight back and an engaged core.
- Return to the starting position and repeat, adding the horizontal Pallof hold by extending arms.
- Perform for a set number of repetitions on one side before switching to the other.
Common Mistakes
- Letting the knee cave inward during the squat.
- Leaning too far forward or backward.
- Not keeping the back straight.
Modifications
- Perform the exercise without the band as a beginner.
- Use a stability ball for added support if necessary.
Tips
- Keep your front knee aligned with your toes to avoid any strain.
- Focus on engaging the core to maintain balance.
- Use a resistance band that provides enough tension to challenge the muscles without compromising form.
Band Split Squat with Horizontal Pallof Hold Alternatives
Tags
strength
legs
thighs
hips
squat
core
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