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Exercise handout — move better, feel better.
Pallof Press
Anti-rotation core exercise that challenges hip and trunk stability against lateral pull.
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
3
Sets
10
Reps / Time
45 sec
Rest
2 press / 2 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Stand sideways to anchor point
- Hold band with both hands at chest
Step 1 of 4
Press hands straight out in front
Step 2 of 4
Resist the pull trying to rotate you
Step 3 of 4
Hold extended position
Step 4 of 4
Return hands to chest with control
Breathing
- Exhale as you press
- Breathe steadily during hold
Form Cues
- Don't let band pull you
- Keep hips and shoulders square
- Core braced throughout
- Press straight, not toward anchor
Common Mistakes to Avoid
- Rotating toward anchor
- Leaning away from anchor
- Not bracing core
- Pressing toward anchor
Safety Information
Great core stability exercise. Avoid if acute back pain.
Progressions
Heavier band, longer holds, tall kneeling, split stance
Regressions
Lighter band, shorter holds
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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.