Half-Kneeling Banded Pallof press
EquipmentResistance Band
TypeCompound
DifficultyIntermediate
Primary:Core
Secondary:Glutes
Tertiary:Hip Muscles
📋 How to Perform
- Anchor a resistance band at chest height and kneel side-on to it on one knee.
- Plant your other foot flat in front, with your hips and shoulders square.
- Hold the band at the middle of your chest with both hands, far enough out that it is taut.
- Brace your core and squeeze the glute of your down leg.
- Press your hands straight out from your chest until your arms are extended.
- Hold for 1 to 2 seconds without letting your torso turn toward the anchor.
- Bring your hands back to your chest slowly.
- Repeat for the desired number of reps, then switch sides.
💡 Pro Tips
- This builds anti-rotation core strength and stability.
- Keep your entire torso rigid, as if wearing a tight belt.
- The kneeling position increases the stability challenge.
⚠️ Common Mistakes to Avoid
- Letting the hands drift toward the anchor as you press, which means the band is winning the rotation.
- Kneeling so close to the anchor that the band goes slack, which leaves almost no rotation to resist.
- Arching the lower back and flaring the ribs as the arms extend, which shifts tension away from the abs.
