How to do it
- Anchor a band at chest height and stand side-on, holding it with both hands at your sternum.
- Step away until the band is tight and it is actively trying to rotate you towards the anchor.
- Press the hands straight out in front of you, hold while refusing to twist, then bring them back in.
Cues that matter
- The work is in not rotating — the arms are just a lever making that harder.
- Squeeze the glutes and keep the hips square to the front.
Common mistakes
- Letting the torso turn towards the anchor as the arms extend.
- Standing too close, so the band never actually challenges you.
Muscles worked
Primary
- Abs & Core
- Obliques
- Deep core
Also works
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Pallof Press in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the resistance band is taken, or a gym that does not have one.