Band Side Step with Horizontal Pallof Hold
Description
The band side step with horizontal pallof hold combines two band drills. While stepping sideways with a band around the legs, you also press a second band out at chest height in a pallof.
Equipment Required
Band Side Step with Horizontal Pallof Hold Instructions
- Loop a small band around the lower legs above the knees.
- Anchor a second band at chest height to one side.
- Hold the second band with both hands and press it out from the chest.
- Stand sideways to the chest height anchor.
- Brace the core and step sideways away from the anchor.
- Bring the trail leg in to follow.
- Continue stepping while resisting rotation toward the anchor.
- Step in the opposite direction to return then switch sides.
Band Side Step with Horizontal Pallof Hold Form & Visual
Band Side Step with Horizontal Pallof Hold Benefits
- Trains the glute medius and anti rotation core.
- Combines two excellent band drills.
- Carryover to athletic stability.
- Improves hip control under load.
- Develops total body coordination.
- Easy to scale by adjusting band tension.
Band Side Step with Horizontal Pallof Hold Muscles Worked
- Gluteus medius
- Obliques
- Gluteus maximus
- Rectus abdominis
Band Side Step with Horizontal Pallof Hold Variations & Alternatives
- Banded Lateral Walk
- Pallof Press
- Monster Walk
- Crab Walk
