Pallof Press

Lateral LineCoreLow BackLumbar Stability
Written By David Song

PALLOF PRESS

This exercise is used to build anti-rotation stability through the spine. This exercise can be done with a band or cable pulley system. Anchor a band down to the side on a stable object and hold it at the middle of your chest while it has some tension. Press your hands forward directly in front of you at roughly shoulder height and hold for 5-10 seconds or for 3-5 deep breaths. Keep your shoulders stacked directly above the hips and hold a upright neutral spine.

Muscles Involved:

  • Quadratus Lumborum

  • Obliques

  • Core

  • Multifidus

  • Lateral Line

  • Spiral Line

Related Conditions:

  • Idiopathic Scoliosis / Functional Scoliosis

  • Quadratus Lumborum Strain

  • Oblique Strain

  • Chronic Low Back Pain

  • Sacroiliac Joint Syndrome

  • Squat Warm Up

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David Song
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Overhead Pallof Press
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Wall Lean Plank