Band Horizontal Pallof Press with Squat

How to perform it

Step-by-step instructions

1. 01Anchor a resistance band securely at chest height and stand side-on with the feet about shoulder-width apart.
2. 02Hold the band with both hands at the center of your chest, step away for tension, and square your shoulders and hips.
3. 03Press the hands straight forward until the elbows extend, then keep the arms fixed while resisting rotation.
4. 04Squat to a controlled depth with the knees tracking over the feet and the band held at chest height, then stand without turning toward the anchor.
5. 05Return the hands to the chest under control, complete the repetitions, and turn around for the other side.