TETSUBand Horizontal Pallof Press
The Band Horizontal Pallof Press is a band exercise for the core that primarily targets the abs, with the obliques and glutes assisting. Follow the 9 steps below for correct form, with an animated demonstration.
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How to do the Band Horizontal Pallof Press
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- Bring your hands to your chest, keeping your elbows bent and close to your body.
- Engage your core and maintain a stable stance.
- Extend your arms straight out in front of you, pushing the band away from your body.
- Hold the extended position for a few seconds, focusing on maintaining tension in your core.
- Slowly bring your hands back to your chest, resisting the pull of the band.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Horizontal Pallof Press work?
The Band Horizontal Pallof Press primarily targets the abs. The obliques and glutes work as supporting muscles.
What equipment do I need for the Band Horizontal Pallof Press?
You need a band to perform the Band Horizontal Pallof Press.
How many sets and reps of the Band Horizontal Pallof Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Band Horizontal Pallof Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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