Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Pallof Press Walk Out
Banded anti-rotation press with lateral walk-out that targets obliques and deep core muscles to build stability and bracing; used for functional strength and spinal control.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes, Shoulders, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis, Rectus Abdominis
Glutes
5/10Glute Medius
Shoulders
3/10Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a loop band at chest height to a stable point like a rack or door. Stand perpendicular, hold band at chest with both hands, step away to create tension, feet hip-width, knees bent.
- Brace core and press band straight forward to full arm extension, resisting rotation.
- Take 3-5 controlled lateral steps away from anchor, keeping torso square.
- Hold position briefly, maintaining alignment.
- Step back to start position under tension.
- Return hands to chest slowly.
Coaching Tips
Form Cues
- Brace like punch incoming
- Keep hips and shoulders square
- Eyes forward, no twist
- Tension in core always
- Small controlled steps
Breathing
Inhale to prepare, brace core and exhale during press and walk; maintain brace throughout.
Tempo
2-1-2
Range of Motion
Extend arms fully forward without leaning; walk laterally until form starts to break, typically 3-5 steps each way.
Safety
Safety Notes
- Secure anchor firmly to prevent slippage
- Use light band if new to exercise
- Stop if lower back pain occurs
- Maintain neutral spine throughout
Spotting
No spotter needed; use stable anchor and progress gradually.
Common Mistakes
- Allowing torso to rotate toward anchor
- Leaning or arching back
- Rushing the walk-out
- Shrugging shoulders
- Incomplete core brace
When to Avoid
- Acute lower back injury
- Shoulder instability
Flexibility Needed
- Adequate shoulder flexion for press
- Hip mobility for stable stance
Build Up First
- Basic core bracing proficiency
- Familiarity with Pallof press
Also known as
Banded Pallof Press Walkout, Pallof Press Lateral Walk, Resistance Band Anti-Rotation Walk Out
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Pallof Press
Bands
Obliques
Resistance Band Pallof Press and Twist
Bands
Obliques
Resistance Band Pallof Hold
Bands
Obliques
Resistance Band Supine Pallof Press
Bands
Abs
Resistance Band Kneeling Pallof Press
Bands
Obliques
Resistance Band Reverse Lunge with Pallof Press
Bands
Abs, Obliques
Resistance Band Side Bend
Bands
Obliques
Plank Walk Out
Bodyweight
Abs
Resistance Band Chin-Up
Pull-up Bar, Loop Bands
Lats
Resistance Band Pull-Up
Pull-up Bar, Loop Bands
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
