Abs exercise · band
Band Horizontal Pallof Press
The band horizontal pallof press is a band exercise that targets the abs, with the obliques and glutes assisting.
How to do the band horizontal pallof press
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- Bring your hands to your chest, keeping your elbows bent and close to your body.
- Engage your core and maintain a stable stance.
- Extend your arms straight out in front of you, pushing the band away from your body.
- Hold the extended position for a few seconds, focusing on maintaining tension in your core.
- Slowly bring your hands back to your chest, resisting the pull of the band.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The obliques and glutes work as secondary muscles. See all ab exercises or every resistance band exercise.
