Resistance Band Horizontal Pallof Press

Coaching cues

• Anchor the band at chest height and stand sideways to it, feet hip-width, knees softly bent.
• Grip the band with both hands at your sternum; stack ribs over pelvis and set a neutral spine.
• Square hips and shoulders forward, away from the anchor; tense glutes and brace the abs.
• Exhale and press the band straight out from your sternum until elbows are extended without shrugging.
• Pause while resisting the band’s pull—do not let the torso rotate.
• Inhale and draw the hands back to the sternum under control, maintaining alignment.
• Complete reps, then switch sides to train the opposite direction.