Resistance Band Side Step with Horizontal Pallof Hold
Description
The resistance band side step with horizontal pallof hold is a hybrid drill that combines lateral steps with a Pallof press. The setup uses two bands to load the hips and core simultaneously while training anti-rotation strength.
Equipment Required
Resistance Band Side Step with Horizontal Pallof Hold Instructions
- Loop a band around both ankles for the lateral steps.
- Anchor a second band at chest height to one side.
- Hold the chest band with both hands extended out front.
- Set the feet shoulder width with both bands tensioned.
- Brace the core and resist the chest band rotation.
- Step laterally away from the chest band anchor.
- Bring the trail foot in to maintain the wide stance.
- Continue for the working set then switch sides.
Resistance Band Side Step with Horizontal Pallof Hold Form & Visual
Resistance Band Side Step with Horizontal Pallof Hold Benefits
- Trains hip abduction.
- Builds anti-rotation core.
- Hits the glute medius.
- Useful for athletes.
- Improves hip stability.
Resistance Band Side Step with Horizontal Pallof Hold Muscles Worked
- Gluteus medius
- Obliques
- Core
- Gluteus maximus
Resistance Band Side Step with Horizontal Pallof Hold Variations & Alternatives
- Lateral Band Walk
- Pallof Press
- Monster Walk
- Side Plank
