Band Squat with Horizontal Pallof Hold
Description
The band squat with horizontal pallof hold combines two challenging moves into one. The band is anchored to the side and the lifter holds the handle pressed out from the chest while squatting up and down. The squat trains legs while the held pallof position trains anti-rotation.
Muscle Group
Equipment Required
Band Squat with Horizontal Pallof Hold Instructions
- Anchor a band at chest height to one side.
- Stand sideways to the anchor and grip the handle with both hands.
- Press the handle straight out from your chest with arms long.
- Resist the rotation pull from the band.
- Brace your core and keep your chest up.
- Squat down keeping the handle pressed out and stable.
- Drive through the heels to stand back up.
- Maintain the pallof hold throughout. Switch sides each set.
Band Squat with Horizontal Pallof Hold Form & Visual
Band Squat with Horizontal Pallof Hold Benefits
- Trains legs and core together
- Brutal anti-rotation challenge
- Combo move saves time
- Builds full-body strength
- Useful for athletes
- Strong functional move
Band Squat with Horizontal Pallof Hold Muscles Worked
- Quadriceps
- Gluteus maximus
- Obliques
- Core
Band Squat with Horizontal Pallof Hold Variations & Alternatives
- Pallof Press
- Standard Squat
- Goblet Squat
- Single Arm Press
