Single Leg Pallof Press

Core
Written By David Song

SINGLE LEG PALLOF PRESS (CONTRALATERAL)

This is a core anti-rotation stability exercise . Anchor a band down next to you to roughly belly height and stand only with the leg furthest 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)

Related Conditions:

  • Mechanical Low Back Pain

  • Idiopathic Scoliosis / Functional Scoliosis

  • Quadratus Lumborum Strain

  • Oblique Strain

  • Chronic Low Back Pain

  • Sacroiliac Joint Syndrome

  • Squat Warm Up

Exercise Equipment:

Click to buy - Theraband

Click to buy - Theraband

 

Related Exercises

Featured
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Banded Lateral Opener
Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Lumbar Stretch, Shoulder Stretch, Shoulder Flexibility, Lumbar Flexibility
Banded Lateral Opener
Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Lumbar Stretch, Shoulder Stretch, Shoulder Flexibility, Lumbar Flexibility
Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Lumbar Stretch, Shoulder Stretch, Shoulder Flexibility, Lumbar Flexibility
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
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Seated Thoracic Rotation
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
Seated Thoracic Rotation
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
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
David Song
Previous

Balance Pad Split Squat
Next

Side Plank