Exercise guide
Resistance Band Alternating Split Stance Pallof Press
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper legs
- Waist
This exercise builds exceptional anti-rotational core strength and lower body stability by forcing the obliques and glutes to resist lateral tension while in a split stance. It effectively integrates the upper and lower body, challenging the core to remain rigid while the limbs are under tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a power rack at chest height and stand perpendicular to the anchor point.
- Grasp the band with both hands at the center of your chest and step into a split stance with the outside leg forward.
- Ensure there is enough tension on the band so it pulls your torso toward the rack, and keep a slight bend in both knees.
How to do it
- Exhale and press the band straight out in front of your chest until your arms are fully extended.
- Pause for 2 seconds at full extension, actively resisting the band's pull toward the anchor to keep your torso square.
- Inhale as you slowly return the band to your chest, then step back and switch your lead leg to the opposite side for the next repetition.
Form checklist
- Keep your shoulders and hips squared forward, resisting any rotation toward the rack.
- Maintain a vertical torso and avoid leaning away from the resistance.
- Keep your weight evenly distributed between both feet in the split stance.
- Engage your glutes and core to stabilize the lower body throughout the movement.
Pro tips
- Squeeze the glute of the back leg to lock in pelvic stability and prevent the hips from shifting.
- Focus on 'pushing' the air out of your lungs as you press to create maximum intra-abdominal pressure for core engagement.
Make it harder
- Perform the press while lowering into a split squat to increase the demand on the quadriceps and glutes.
- Add a small vertical 'pulse' at the end of the press to further challenge the obliques and deltoids.
Frequently asked
- What muscles does the resistance band alternating split stance pallof press work?
- The resistance band alternating split stance pallof press primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band alternating split stance pallof press?
- The resistance band alternating split stance pallof press uses resistance band.
- Is the resistance band alternating split stance pallof press good for beginners?
- The resistance band alternating split stance pallof press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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