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Resistance Band Kneeling Pallof Press
A kneeling anti-rotation exercise using a resistance band that targets obliques and deep core muscles to build stability and resist rotational forces; enhances posture and athletic performance.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Traps, Lats, Hip Flexors
Accessory Muscles
Triceps, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis, Rectus Abdominis
Glutes
7/10Glute Max, Glute Medius
Traps
4/10Lower Traps
Lats
3/10Hip Flexors
3/10Iliopsoas
Triceps
2/10Lateral Head
Chest
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at chest height to a stable point. Kneel perpendicular to the anchor with both knees on a mat, grip the band at your chest with both hands, and step away to create tension while bracing your core and glutes.
- Brace your core and extend arms straight forward from chest.
- Resist the band's pull to prevent torso rotation, keeping hips and shoulders square.
- Hold the extended position for 1-2 seconds.
- Slowly return hands to chest while maintaining stability.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Brace like preparing for a punch.
- Keep shoulders back and down.
- Hips and shoulders square.
- Ribs down, no arching.
- Eyes forward.
Breathing
Inhale to prepare, exhale during the press, and brace your core continuously to resist rotation.
Tempo
2-1-2
Range of Motion
Extend arms fully forward at shoulder height until straight, with torso remaining upright and neutral spine throughout; no twisting or leaning.
Safety
Safety Notes
- Ensure anchor is secure to prevent detachment.
- Use appropriate band tension to avoid form breakdown.
- Stop if sharp pain in back or shoulders occurs.
- Kneel on soft surface to protect knees.
- Maintain neutral spine to avoid strain.
Spotting
Spotting not required; perform in a clear space and use lighter resistance for safety.
Common Mistakes
- Allowing torso to twist toward anchor.
- Arching or rounding the back.
- Shrugging shoulders.
- Using momentum instead of control.
- Incomplete core brace.
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Knee injuries
Flexibility Needed
- Knee flexion for kneeling
- Hip mobility for stable posture
Build Up First
- Core bracing proficiency
- Basic understanding of anti-rotation
Also known as
Kneeling Pallof Press, Band Pallof Press, Tall Kneeling Anti-Rotation Press, Half Kneeling Pallof Press
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