Banded Squat Pallof Press

BANDED SQUAT PALLOF PRESS

The banded squat pallof press is a core stability exercise that will challenge your anti-rotation core endurance and hip abduction stability. This exercise may help with low back, hip, knee or ankle related issues experienced while doing a loaded squat. Be sure to keep the shoulders stacked above the hips during this exercise, and your full spine in neutral. Loop a band around the knees (above or below), and anchor an exercise band to a band anchor or squat rack next to you at navel height. Hold the free end of the band while holding a mid-squat position, also known as the athletic position. Begin the exercise by pressing both hands forwards until the elbows are straight. Hold this position for up to 10 seconds before pulling your hands back inwards to complete a repetition.

Muscles Involved:

• Core

  • transversus abdominis

  • internal oblique

  • external oblique

• Hip Abductors

  • gluteus maximus

  • gluteus medius

  • gluteus minimus

• Erector Spinae

• Quadratus Lumborum

Related Conditions:

• Squat Related Low Back, Hip, Knee, or Ankle Pain

• Squat Hip Shift

• Lower Kinetic Pain Syndrome

• Descending Pain Syndrome

• Mechanical Low Back Pain

• Sacroiliac Joint Syndrome

• Thoracolumbar Syndrome

Exercise videos