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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Anchor a resistance band securely at chest height and stand side-on with the feet about shoulder-width apart.
- 02Hold the band with both hands at the center of your chest, step away for tension, and square your shoulders and hips.
- 03Press the hands straight forward until the elbows extend, then keep the arms fixed while resisting rotation.
- 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.
- 05Return the hands to the chest under control, complete the repetitions, and turn around for the other side.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
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Comparable substituteBand Split Stance Isometric Pallof PressComparable substituteCable Split Stance Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugComparable substituteCable Tall-Kneeling High-to-Low Anti-Rotation ChopUse this exercise in a plan