Hip Abduction 1/2 Squat Pallof Press

CoreLower BodyHipLow Back
Written By David Song

HIP ABDUCTION 1/2 SQUAT PALLOF PRESS

This exercise combines doing a banded half squat with a banded Pallof Press. Use a hip circle or miniband and wrap it just above or below the knees to increase glute engagement by adding abduction resistance. The Pallof Press motion is used to train anti-rotation core stability.

Muscles Involved:

  • Gluteus Maximus, Gluteus Medius, Gluteus Minimus (Hip Abductors)

  • Core

Related Conditions:

  • Squat / Deadlift Related Low Back Pain

  • Low Back Pain

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Lumbar Facet Joint Syndrome

Related Exercises

Featured
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Swiss Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Swiss Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Bosu Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Bosu Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Horizontal Wood Chop
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
Horizontal Wood Chop
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
Swiss Ball Horizontal Chop
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
Swiss Ball Horizontal Chop
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Squeeze Crunch
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Adductor Squeeze Crunch
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Core, Core Strength, Hip Adduction, Hip Adductor, Hip Stability, Groin, Groin Stability, Inner Thigh, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Gracilis, Pectineus, TVA, Transversus Abdominis, Rectus Abdominus, Pelvic Stability, Lumbar Flexion, Lumbar Flexors
Heel Taps
TVA, Transversus Abdominis, Core, Core Activation, Core Stability, Pelvic Floor, Pelvic Health, Hip Spine Dissociation
Heel Taps
TVA, Transversus Abdominis, Core, Core Activation, Core Stability, Pelvic Floor, Pelvic Health, Hip Spine Dissociation
TVA, Transversus Abdominis, Core, Core Activation, Core Stability, Pelvic Floor, Pelvic Health, Hip Spine Dissociation
David Song
Previous

High Side Planks
Next

Rhomboids Stretch