Exercise
Band Pallof Press
An anti-rotation core exercise where you press a band away from your body while resisting rotation. It builds side-to-side core stability and is one of the best ways to teach your abs to resist twisting forces.
IntermediateBands~3 min
Demonstration
Sets
2
Reps
10-12 per side
Rest
60s
The kit
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How to do it
- 1
Anchor a resistance band at chest height to your side.
- 2
Stand perpendicular to the anchor with feet hip-width apart, band handles at your chest.
- 3
Brace your core and press the band away from your body, resisting the urge to rotate.
- 4
Lock your arms out and hold for a second, fighting to stay square.
- 5
Return the band to your chest under control.
- 6
Complete all reps on one side, then switch.
Common mistakes
- Rotating toward the band instead of resisting the rotation
- Letting your shoulders shrug up or lean forward
- Not stepping far enough from the anchor, so there's no challenge
Dad tips
- This is about resisting rotation, not creating it-stay square throughout.
- Light to moderate tension works best here; focus on the core bracing.