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Exercise handout — move better, feel better.
Pallof Press with Step-Out
Advanced Pallof press variation with lateral step during press. Increases anti-rotation demand with split stance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: resistance band, cable machine
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 sec press / 2 sec hold / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Stand sideways to anchor
- Hold band at center of chest
Step 1 of 4
Press arms forward while stepping away from anchor
Step 2 of 4
Hold extended position in split stance
Step 3 of 4
Resist rotation throughout
Step 4 of 4
Step back while returning hands to chest
Breathing
- Exhale as you press and step
- Inhale as you return
Form Cues
- Step and press are synchronized
- Fight rotation harder in split stance
- Stay tall throughout
- Control the return
Common Mistakes to Avoid
- Rotating toward or away from band
- Stepping too wide
- Not bracing core
- Moving too quickly
Safety Information
Start with standard Pallof if too challenging.
Progressions
Heavier band, longer holds
Regressions
Standard Pallof press, lighter band
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.