TETSUBand Horizontal Pallof Press vs Butt-Ups
The Band Horizontal Pallof Press and the Butt-Ups both train the abs as their primary muscle. The Band Horizontal Pallof Press uses a band while the Butt-Ups are bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Horizontal Pallof Press | Butt-Ups | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and glutes | hip flexors and lower back |
| Equipment | band | bodyweight |
| Steps in our guide | 9 | 6 |
How each one starts
Band Horizontal Pallof Press — first steps
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
Butt-Ups — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
Full step-by-step guides are linked below.
Which should you choose?
The Band Horizontal Pallof Press gives accommodating resistance that peaks at the top of the range. The Butt-Ups need no equipment and scale through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Band Horizontal Pallof Press better than the Butt-Ups?
Neither is universally better — both train the abs as the primary mover. The Band Horizontal Pallof Press gives accommodating resistance that peaks at the top of the range, while the Butt-Ups need no equipment and scale through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Horizontal Pallof Press and the Butt-Ups in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Horizontal Pallof Press and the Butt-Ups work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and glutes for the Band Horizontal Pallof Press versus hip flexors and lower back for the Butt-Ups.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.