Split-Stance Pallof Press

HOW TO DO IT

1. 1Attach a band at chest height and stand side-on to the anchor.
2. 2Step the foot nearest the anchor back and the far foot forward into a short split stance.
3. 3Grip the handle with both hands and hold it at your sternum, elbows tucked.
4. 4Brace your core, tuck your pelvis slightly and press the floor away with both feet.
5. 5Press the handle straight out until your arms are fully extended at chest height.
6. 6Hold briefly, then bring the handle back to your chest under control and repeat before switching sides.

COMMON MISTAKES

• Letting the torso rotate toward the anchor as the band pulls.
• Standing too narrow or too wide, which makes the stance unstable.
• Leaning away from the anchor to counter the pull instead of bracing.
• Letting the band snap the arms back quickly.
• Holding the breath during the press.
• Locking the knees and losing the athletic, slightly bent stance.

TIPS

• Keep the hips and shoulders square to the front, not twisted toward the anchor.
• Press the floor away with both feet and squeeze the glutes to lock the pelvis.
• Exhale as you press out, inhale as you return.
• Move slowly and resist the band in both directions, not just on the way out.
• Keep the ribs down and the spine neutral throughout.

SAFETY

• Avoid if you have acute lower back or shoulder pain.
• Use a light band until you can hold the stance without the torso twisting.
• Keep the split stance short enough that you stay balanced.

DETAILS

Muscles

AbdominalsObliques

Equipment

Resistance Band

Type

Strength Training

Difficulty

Intermediate

Tracked as

Reps only

TECHNIQUE

Stance

Staggered / split