Resistance Band Pallof Press
Technique guide
Set-up
- Anchor the band at chest height and stand side-on to it, holding the end against your chest.
- Step away until the band is tight.
How to do it
- Press your hands straight out in front of you.
- Hold for a moment, resisting the band’s pull to turn you.
- Bring your hands back to your chest.
- Complete all reps facing one way, then turn around.
Coaching cues
- Brace as if someone is about to push you.
- Hips and shoulders stay facing forward.
Common mistakes
- Letting the band rotate your torso.
- Standing so close that there is no tension.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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