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Resistance Band Reverse Lunge with Pallof Press
A compound exercise combining a reverse lunge with a Pallof press using a resistance band to target glutes, quads, and core for improved stability, balance, and functional strength.
About Exercise
Equipment
Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Glutes, Quads
Secondary Muscles
Lower Back, Shoulders
Popularity Score
5
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Glutes
8/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at chest height to a secure point. Stand perpendicular to the anchor, hold the band with both hands at chest center, step away for tension, feet shoulder-width.
- Extend arms forward to press the band out, brace core to resist rotation.
- Step back with the leg farthest from anchor into a reverse lunge.
- Lower until front thigh is parallel to ground, back knee hovers above floor.
- Keep hips square and torso upright throughout.
- Push through front heel to return to start position.
- Retract arms to chest if needed, maintain stability.
- Switch sides after reps.
Coaching Tips
Form Cues
- Brace core tight
- Hips square to front
- Knees track over toes
- Torso upright
- Resist band pull
Breathing
Inhale as you descend into the lunge, exhale as you push back up; brace core continuously to resist rotation.
Tempo
2-1-2
Range of Motion
Extend arms fully forward in press; lunge until front thigh parallel to floor, back knee near ground without touching.
Safety
Safety Notes
- Start with light band tension
- Ensure secure anchor
- Avoid if acute lower back pain
- Keep neutral spine
- Controlled speed to prevent imbalance
Spotting
No spotting needed; perform solo with focus on form and use a stable anchor for safety.
Common Mistakes
- Allowing torso rotation
- Front knee caving inward
- Arching lower back
- Leaning toward anchor
- Rushing the descent
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent knee surgery
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for lunge depth
- Shoulder flexion for press
Build Up First
- Master basic reverse lunge
- Proficient core bracing
- Familiar with Pallof press
Also known as
Band Reverse Lunge Pallof Press, Pallof Press Reverse Lunge, Resistance Band Lunge with Anti-Rotation Press
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