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Core · Intermediate

Band Side Step with Horizontal Pallof Hold

Lateral step performed while holding an extended-arm Pallof position against band rotation.

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Exercise overview

Training details

CoreObliquesGlutesAbductors

Equipment

Resistance Band

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor the band securely at chest height and stand side-on, holding it at the sternum with both hands.
  2. 02Step away until tension is present, brace, and press the hands straight forward.
  3. 03Keeping the arms extended and torso square, take one controlled side step farther from the anchor.
  4. 04Bring the trailing foot back to the starting stance without rotating or leaning.
  5. 05Complete the repetitions, then turn around and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Lateral Walk Pallof PressRelated variationResistance Band Horizontal Pallof Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Half Kneeling Pallof PressComparable substituteCable Pallof Press with Glute BridgeComparable substituteBand Split Stance Isometric Pallof PressComparable substituteCable Split Stance Pallof PressComparable substituteKneeling Suspension Oblique RolloutComparable substituteResistance Band Anti Rotation Dead Bug

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