Move · Videos · Technique · 7 min

Pallof Press With a Band: Five Ways

Pallof Press With a Band: Five Ways — video by Ivana Chapman Play · 6:37

Video by Ivana Chapman on YouTube · Open on YouTube

A strength coach shows the band Pallof press, an anti-rotation core exercise you can do at home, in standing, split-stance, kneeling, half-kneeling and circle versions.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 6

Tap a time to watch that step in the video.

  1. Standing: step out until the band pulls, stack your hands at your chest, press out and hold 1–2 seconds. 0:46
  2. Split stance: left leg forward with the band in your right hand, pressing out and back, then switch. 2:05
  3. Pallof press circles: arms out, trace circles clockwise then anticlockwise without letting your body turn. 2:55
  4. Kneeling: press out as you breathe out and pull your stomach in, on each side. 4:10
  5. Half kneeling: one knee down and the other foot forward, pressing out on each side. 5:20
  6. Pick one version and do two sets of 10 each side for a couple of weeks before changing. 6:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Step out until the band pulls you sideways, hands stacked at your chest
  • Press straight out, hold one to two seconds and don't let your body turn
  • Keep your shoulders down and pull your abs in as the arms extend

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movespressing the band out in front of the chest
  • Elbows movesextending the arms against the band
  • Wrists & hands movesgripping the band
  • Lower back movesresisting the band's pull to turn the trunk
  • Knees movessplit stance and kneeling variations
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Standing and split-stance versions need no kneeling or floor work

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Ivana Chapman; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety