Isometric Pallof Squat

SquatLower BodyLow BackCoreHipLumbar StabilityHip Stability
Written By David Song

ISOMETRIC PALLOF SQUAT

This exercise’s goal is to strengthen your core stability while doing compounds movements like the squat. This exercise is also great for correcting a hip shift during a squat - a movement compensation that can stem from the lower kinetic chain or from weak core stability. To correct a hip shift place the band next to you on the opposite side of the direction you tend to shift towards. For general core stability training, do this exercise with the band alternating on each side (alternate with sets not repetitions).

Muscles Involved:

  • Glutes

  • Quadriceps

  • Core

  • Deltoids

Related Conditions:

  • Functional Lumbar Instability

  • Non-Specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Squat Related Low Back Pain

Related Exercises

Featured
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Clean Grip
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Front Squat Clean Grip
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
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David Song
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