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Strength exercises Β· Core

Pallof press

Difficulty Core stability

How to perform it

Anti-rotation isometric exercise with a band or cable. Stand side-on to the anchor, press your hands out in front of you and hold against rotation. Targets the obliques and transversus – the core stabilizers. Differs from the plank in the plane of loading (lateral vs. vertical).

Video demo

Equipment

  • Long resistance band (or set) / Mini resistance band (or set)Bodyweight

Muscles worked

Muscles and artwork credits
  • External obliques
  • Internal obliques (not on the surface map)
  • Rectus abdominis
  • Transverse abdominis (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Pallof presses

Exercise family Β· pattern: Core stability

1 family Β· 1 variationDifficulty
  • Pallof pressCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.