Resistance Band Squat with Horizontal Pallof Hold
The Resistance Band Squat with Horizontal Pallof Hold combines lower body strength with core stability.
- Stand with feet shoulder-width apart, holding a resistance band with both hands at chest level.
- Engage your core and squat down, keeping your chest up and knees aligned with your toes.
- As you squat, extend your arms forward to create tension in the band, holding the position at the bottom.
- Return to standing while maintaining the band tension and core engagement.
How to perform the Resistance Band Squat with Horizontal Pallof Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Resistance Band Squat with Horizontal Pallof Hold 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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