Half-Kneeling Band Pallof Press With Rotation

HOW TO DO IT

1. 1Attach a band at chest height and kneel sideways to the anchor.
2. 2Place the outside foot forward and the inside knee down, gripping the handle at your sternum.
3. 3Brace your core and squeeze the glute of the kneeling leg.
4. 4Press the handle straight out until your arms are fully extended.
5. 5Rotate your torso away from the anchor, keeping hips square and still.
6. 6Return to center, bring the handle back to your chest, and repeat before switching sides.

COMMON MISTAKES

• Twisting from the hips or lower back instead of the upper torso.
• Letting the band snap your arms back quickly.
• Leaning away from the anchor to counter the pull.
• Holding your breath during the press.

TIPS

• Keep the hips level and facing forward as you rotate.
• Exhale on the press and rotation, inhaling on the return.
• Move slowly and resist the band's pull in both directions.
• Keep your ribs down and spine neutral throughout.

SAFETY

• Avoid if you have acute lower back or shoulder pain.
• Use a light band to master control before adding resistance.

DETAILS

Muscles

AbdominalsObliques

Equipment

Resistance Band

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Body position

Half-kneeling