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Band Pallof Press Walk Out
A dynamic anti-rotation core exercise using a band to challenge stability while walking away from an anchor point. It targets the abs and obliques to build rotational strength and control.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
10/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
30-60 seconds • Rest between sides.
How to Perform
Secure a loop band to an anchor point at chest height. Stand perpendicular to the anchor, grasp the band with both hands, and step away until tension is felt with arms extended straight out.
- Brace your core tightly, maintaining arms straight out in front of your chest.
- Take small, controlled steps away from the anchor point, increasing band tension.
- Resist the band's pull, preventing your torso from rotating toward the anchor.
- Once maximum distance is reached, slowly walk back toward the anchor point.
- Maintain core tension and straight arms throughout the entire movement.
Coaching Tips
Form Cues
- Brace the core hard
- Arms straight out
- Resist the rotation
- Small, controlled steps
- Shoulders square forward
Breathing
Inhale before starting the walk-out; exhale slowly while maintaining a tight core brace throughout the movement.
Tempo
2-0-2
Range of Motion
Walk out until the maximum distance is reached where core stability can be maintained without rotation or leaning.
Safety
Safety Notes
- Ensure the anchor point is secure and stable.
- Stop immediately if sharp pain occurs in the lower back.
- Do not allow the band to snap back toward the body.
Spotting
Not recommended; this is a self-regulating stability exercise.
Common Mistakes
- Allowing the torso to rotate
- Bending the elbows
- Taking steps too large or fast
- Leaning away from the anchor
When to Avoid
- Acute lower back pain
- Uncontrolled hernia
- Severe shoulder instability
Flexibility Needed
- Adequate shoulder flexion to hold arms straight
Build Up First
- Basic core bracing competency
- Ability to perform a static Pallof Press
Also known as
Pallof Walkout, Band Anti-Rotation Walk, Walking Pallof Press
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