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Comparable substituteBand Lateral Walk Pallof PressComparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteResistance Band Wide-Stance Pallof PressComparable substituteResistance Band Horizontal Pallof PressComparable substituteKneeling Suspension Oblique RolloutOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Set a single handle on a low pulley and lie on your back perpendicular to the cable with knees bent and feet planted.
- 02Hold the handle with both hands above the mid-chest and move far enough from the stack to create light lateral tension.
- 03Brace against rotation and lift the hips until the knees, hips, and shoulders form a controlled bridge.
- 04Press the handle away from the chest without allowing the hands, ribs, or pelvis to turn toward the pulley.
- 05Return the handle, maintain bridge height for the set, then lower safely and reposition for the opposite direction.
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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.
Comparable substituteBand Lateral Walk Pallof PressComparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteResistance Band Wide-Stance Pallof PressComparable substituteResistance Band Horizontal Pallof PressComparable substituteKneeling Suspension Oblique RolloutUse this exercise in a plan