Half Squat Pallof Side Step

PelvisSquatCoreLow Back
Written By David Song

HALF SQUAT PALLOF SIDE STEP

This is a core stability exercise that will challenge your anti-rotation core endurance. 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. Anchor a strength band down to a stable object next to you and hold the other hand with both hands at the level of your navel. Squat down into a half squat position and extend your elbows to press the band forwards. Take a small step to the side and hold for 2 seconds before taking another step. Step out as far as you can comfortable resist and step back in to starting position.

Muscles Involved:

  • Core

  • Quadriceps

  • Hip Abductors

  • Erector Spinae

  • Quadratus Lumborum

  • Deltoids

Related Conditions:

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

  • Mechanical Low Back Pain

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Squat Hip Shift

  • Pelvic Obliquity

  • Hip Hiking

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