Resistance Band Alternating Split Stance Pallof Press
Stand in a split stance with one foot forward and the other back, holding a resistance band with both hands at your chest.
Engage your core and press the band straight out in front of you, keeping your arms extended.
Return to the starting position and alternate your stance with each repetition.
How to perform the Resistance Band Alternating Split Stance Pallof Press
- Set up. Set up in a stable, balanced starting position appropriate for the Resistance Band Alternating Split Stance Pallof Press using your resistance band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- 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 abdominals 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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