Resistance Band Alternating Split Stance Pallof Press
The Pallof press in a lunge: each rep steps into a split stance and presses the band out from the chest, alternating the front leg.
How to do it
Setup
Standing side-on to a band anchored at chest height, the handle at the sternum in both hands.
Steps
- Step into a split stance and lower the back knee as you press the handle out.
- Hold the press and the hips square at the bottom.
- Stand, bring the handle in and switch the front leg.
Common mistakes
Twisting toward the anchor as you lunge: the press stays straight ahead of the chest. Front knee caving in: track it over the toes. Dropping the back knee hard: lower it under control.
Breathing
Exhale on the press-out, inhale returning.
