What is Pallof Press?
The Pallof Press is an anti-rotation core exercise that resists lateral pull from a band to build stability. It primarily targets the core, triceps and glutes. Difficulty: Easy — suitable for beginners developing foundational core control.
How to Do Pallof Press
- Anchor band: Secure a light resistance band at chest height to a sturdy anchor. Grip with both hands and step away until you feel steady tension.
- Setup stance: Stand side-on to the anchor with feet shoulder-width, knees soft and spine tall. Hold the band at your sternum with elbows tucked.
- Brace core: Inhale into the hips, brace the core, keep ribs down and squeeze glutes. Engage obliques to prevent rotation toward the anchor.
- Press outward: Exhale and drive your arms straight out, resisting rotation. Hold full extension briefly while maintaining a square torso and tight core.
- Return and repeat: Control the band as you bend elbows and bring hands back to the chest. Complete reps, then switch sides; reduce resistance if form falters.
Muscle Groups
Triceps, Core, Glutes
Description
Fix a light resistance band so it’s about chest height. Grip it with both hands and step away, creating tension in the band.Position yourself so the band is anchored directly to the side of you. Tuck your elbows in and hold the band close to your sternum. Feet about shoulder with apart, knees bent and tall spine.
Inhale into your hips, brace your core, ribs down, glutes engaged. Drive your arms straight outward, exhale, and resist the urge to rotate toward the band. Pause with your arms fully extended, bend your arms and bring your hands back to your chest.
Repeat for repetitions and switch sides.
The key is to focus keep your hips and shoulders square, and squeeze at the top, with your arms fully extended. If you cannot straighten your arms, or resist rotation, the resistance is too great.
Movement Group
Core
Required Equipment
Resistance Band
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Pallof Press?
The Pallof Press builds anti-rotational core strength, improves spinal stability and trains triceps and glute bracing. It enhances posture, reduces rotational injury risk and transfers to better performance in lifts and sports.
What common mistakes should I avoid when doing the Pallof Press?
Avoid rotating the hips or shoulders toward the anchor, using excessive resistance, flaring the ribs or locking the knees. Keep a tall spine, tucked elbows and use lighter bands until alignment is consistent.
How can I progress or modify the Pallof Press?
Progress by increasing band resistance, adding hold time, performing single-leg stances or using cables. Modify by reducing band tension, shortening the range of motion, or pressing from a kneeling position for more stability.