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Abs · Band · Beginner

How to do Band Horizontal Pallof Press

The band horizontal Pallof press is an anti-rotation core exercise that targets the abs and obliques, helping to build core stability and strength. It is performed using a resistance band anchored at waist height.

Band Horizontal Pallof Press demonstration
Primary muscle
Abs
Also works
Obliques and Glutes
Equipment
Band
Level
Beginner
Category
Abs

How to do Band Horizontal Pallof Press, step by step

  1. Attach the band to a sturdy anchor point at waist height.
  2. Stand perpendicular to the anchor point with your feet shoulder-width apart.
  3. Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
  4. Bring your hands to your chest, keeping your elbows bent and close to your body.
  5. Engage your core and maintain a stable stance.
  6. Extend your arms straight out in front of you, pushing the band away from your body.
  7. Hold the extended position for a few seconds, focusing on maintaining tension in your core.
  8. Slowly bring your hands back to your chest, resisting the pull of the band.
  9. Repeat for the desired number of repetitions.

Muscles worked

Band Horizontal Pallof Press works your abs as the main mover, with help from your obliques and glutes.

Track Band Horizontal Pallof Press in SPLYT

Band Horizontal Pallof Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More ab exercises

All 174 ab exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →