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Exercise Library / Pallof Press

Pallof Press

The Pallof press trains your core to resist twisting.

Strength Training

What this exercise does

The Pallof press trains your core to resist twisting. A band pulls you sideways, and your trunk keeps you facing forward. It is a quiet but powerful core builder.

At a glance

Body part
Abs / Core
Muscles worked
Core (anti-rotation)
Experience
Intermediate

How to do it

  1. Anchor a band at chest height. Stand sideways to the anchor, holding the band at your chest with both hands.
  2. Step away until the band is tight, feet shoulder-width apart.
  3. Press your hands straight out in front of you. Do not let the band pull you around.
  4. Hold for two seconds.
  5. Bring your hands back to your chest. Do 8 to 10 on each side.

Common mistakes

  • Letting your shoulders rotate toward the anchor.
  • Leaning away.
  • Pressing too fast.

Make it easier or harder

Make it easier

Use a lighter band, or stand closer to the anchor.

Make it harder

Step further from the anchor, or hold the extended position for five seconds.

Keep it safe

Anchor the band securely. Keep your knees soft and your feet planted.

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