Band Squat with Horizontal Pallof Hold
Perform a squat while holding a resistance band in a horizontal position. This exercise engages your lower body and core.
- Stand with feet shoulder-width apart, holding the band with both hands at chest level.
- Lower your body into a squat, keeping your chest up and knees behind your toes.
- Hold the squat position while maintaining tension in the band.
- Return to the starting position and repeat.
How to perform the Band Squat with Horizontal Pallof Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Band Squat with Horizontal Pallof Hold using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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