Pallof Press
Pressing a band or cable straight out while it tries to twist you — anti-rotation core strength, the trunk control running quietly depends on.
Also called: anti-rotation press, cable pallof press, band pallof press
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Anchor a band at chest height. Stand side-on to the anchor, band held at the sternum with both hands, feet hip-width.
How to do the Pallof Press
- Press the hands straight out from the chest and hold.
- The band wants to rotate you toward the anchor — refuse quietly.
- Hips and shoulders stay square ahead; glutes and abs braced.
- Return the hands to the chest under control; do both sides.
Pallof Press muscles worked
The Pallof Press works the obliques and deep core.
Common Pallof Press mistakes
- Standing too close to the anchor (no tension).
- Letting the arms drift toward the anchor as they extend.
- Leaning away from the band instead of bracing.
Scale it
Easier: Lighter band, or half-kneeling for a more stable base.
Harder: Stronger band, staggered stance, or add a slow overhead raise.
Pairs well with
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a cycling leg action — abs and obliques with a coordination element.
Copenhagen Plank
A side plank with the top leg supported on a bench — the standard for building groin (adductor) strength and injury resilience.
Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.
Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.