Band Split Squat with Horizontal Pallof Hold
Description
The band split squat with horizontal pallof hold combines a split squat with an anti-rotation pallof hold. The lifter holds a band pressed out horizontally while performing split squats. It builds leg strength and core anti-rotation together.
Muscle Group
Equipment Required
Band Split Squat Pallof Hold Instructions
- Anchor a resistance band at chest height to the side.
- Stand in a split stance perpendicular to the anchor.
- Hold the band handle with both hands at the chest.
- Press the band out horizontally to full arm extension.
- Brace your core and resist the rotation.
- Lower into a split squat by bending both knees.
- Stand back up while holding the band extended.
- Finish all reps then switch sides.
Band Split Squat Pallof Hold Form & Visual
Band Split Squat Pallof Hold Benefits
- Trains anti-rotation core
- Builds split squat strength
- Combo leg and core move
- Strong functional drill
- Useful for athletes
Band Split Squat Pallof Hold Muscles Worked
- Quadriceps
- Gluteus maximus
- Obliques
- Core
Band Split Squat Pallof Hold Variations & Alternatives
- Pallof Press
- Split Squat
- Lunge
- Bulgarian Split Squat
