Exercise library
Pallof Press
Core · Core
Generic core demo. Follow the steps below for this exact exercise.
CoreIsolationOne side at a time
A press away from a side-on band that trains the trunk to resist rotation.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
CoreShouldersGlutes
Equipment
Resistance band
How to do it
- Anchor a band at chest height and stand side on, holding the end with both hands at your chest.
- Step away until the band is taut and stand with your feet shoulder width and knees soft.
- Press your hands straight out in front of your chest and resist the band trying to twist you.
- Hold for a second, return to your chest, then finish the set and turn to face the other way.
Coaching cues
- Squeeze your glutes and keep your hips facing straight ahead.
- Step closer to the anchor if you cannot stop your torso rotating.