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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Secure a resistance band at chest height, stand side-on to the anchor, and hold it at the center of your chest.
- 02Step away until the band is lightly tensioned, brace your trunk, and press both hands straight forward.
- 03Keep the arms extended and take a small lateral step away from the anchor, then bring the trailing foot in without letting the ribs or pelvis turn.
- 04Complete the prescribed number of steps away, then return toward the anchor with the same small controlled steps.
- 05Bring the hands back to the chest, turn around, and repeat with the other side facing the anchor.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Easier regressionResistance Band Horizontal Pallof PressRelated variationBand Side Step with Horizontal Pallof Hold
Related variationPallof PressRelated variationResistance Band Wide-Stance Pallof Press
Related variationBand Pallof Press with RotationRelated variationBand Horizontal Pallof Press with Squat
Related variationPallof PressRelated variationResistance Band Wide-Stance Pallof PressRelated variationBand Pallof Press with RotationRelated variationBand Horizontal Pallof Press with SquatKeep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteCable Pallof Press with Glute Bridge
Comparable substituteBand Split Stance Isometric Pallof PressComparable substituteCable Split Stance Pallof PressComparable substituteCable Half Kneeling Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead Bug
Comparable substituteBand Split Stance Isometric Pallof PressComparable substituteCable Split Stance Pallof PressComparable substituteCable Half Kneeling Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead BugUse this exercise in a plan