Single Leg Pallof Press

FootAnkleCoreFoot StabilityLumbar Stability
Written By David Song

SINGLE LEG PALLOF PRESS (IPSILATERAL)

This is both a core anti-rotation stability exercise and intrinsic foot muscle strengthening exercise. Anchor a band down next to you to roughly belly height and stand only with the leg closest to the band. Grip the band with both hands and slowly extend your elbows out in front of you. Hold the outstretched position for up to 5 seconds without allow the body to rotate or side bend.

Structures Involved:

  • Core (Obliques, Transversus Abdominis)

  • Tibialis Posterior

  • Intrinsic Foot Muscles

  • Medial Longitudinal Arch

Related Conditions:

  • Posterior Shin Splints

  • Tibialis Posterior Tendinopathy

  • Medial Tibial Stress Syndrome

  • Lower Kinetic Pain Syndrome

  • Plantar Fasciitis

  • Functional Pes Planus (Flat Feet)

  • Deltoid Ligament Sprain

  • Mechanical Low Back Pain

  • Functional Over Pronation of Medial Longitudinal Arch

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David Song
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