Screenshot 2015-05-05 at 3.33.04 PMNote: Every other fitness writer out there seems to have a recurring series that highlights new or favorite exercises, so I thought I should follow suit. Today, we’re going to take a look at a variation of the Pallof Press.

The Pallof Press is a great anti-rotation movement – meaning your body has to fight to resist rotation – that has become extremely popular over the last five years. At this point, there are too many variations to count. So, obviously, we need to add more.

I’m sure today’s exercise isn’t a novel one, but it’s not something I’ve run across in my regular fitness reading. That being said, I thought I’d share it with you since I’m really enjoying it. It’s not a typical Pallof Press in that the resistance isn’t perpendicular to your body, but the same concepts still apply.

Let’s take a look…


  • It has the usual anti-rotation component characteristic of all Pallof Press variations.

  • The band under your foot adds a slight anti-lateral flexion component, especially when positioned closer to the heel.

  • The lateral lunge stance is a great way to passively increase adductor length while tackling your core work.

  • And of course, we can’t overlook the many stability demands – from knees to shoulders –  and general body awareness requirements.


  • Maintain stiffness throughout the core. In other words, do your best to resist flexion (forward) and rotation (towards the floor).

  • Let the hips dominate by “sitting back” into the lateral lunge stance and squeezing your glutes hard.

  • Don’t let your lower back compensate – no excessive extension through the lumbar spine.

  • Keep your elbows pulled tight to your side and use a death grip on the band. This helps both the lats and rotator cuff complex, respectively, kick into action.

  • Feel free to increase the width of the stance. Mine is fairly narrow because my adductors hate me and this was tough enough.

  • Progress it by actual performing the lateral lunge, rather than simply holding the position.