Kneeling Band Pallof Press

HOW TO DO IT

1. 1Anchor a resistance band at chest or belly-button height.
2. 2Kneel facing sideways to the anchor, either on both knees or in a half-kneeling lunge.
3. 3Hold the band with both hands at the centre of your chest and step out to create tension.
4. 4Brace your core, squeeze your glutes and press your hands straight out in front of your chest.
5. 5Hold the extended position for 1–2 seconds without letting your torso twist.
6. 6Slowly bring your hands back to your chest, then repeat for the target reps before switching sides.

COMMON MISTAKES

• Letting the torso or hips rotate toward the anchor.
• Using a band that is too heavy and losing position.
• Arching the lower back or flaring the ribcage.
• Rushing the return and letting the band snap you back.

TIPS

• Keep your shoulders and hips squared to the front throughout.
• Keep your ribs down and avoid arching your lower back.
• Press out smoothly and return slowly under control.
• Use a lighter band if your torso rotates at any point.

SAFETY

• Check the band and anchor for wear or damage before each use.
• Keep the band clear of your face and neck during the press.

DETAILS

Muscles

AbdominalsObliques

Equipment

Resistance Band

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Body position

Kneeling