Resistance Band Split Squat with Horizontal Pallof Hold
Description
The resistance band split squat with horizontal pallof hold combines a split squat with an isometric pallof press. The band tries to rotate you sideways while you focus on holding a tall split squat.
Muscle Group
Equipment Required
Resistance Band Split Squat with Horizontal Pallof Hold Instructions
- Anchor a resistance band at chest height to one side.
- Stand in a split stance perpendicular to the anchor.
- Grab the band with both hands and press it straight out from the chest.
- Brace the core and resist rotation toward the anchor.
- Lower into a split squat by bending both knees.
- Stop when the back knee approaches the floor.
- Hold the pallof position throughout the squat.
- Drive up to stand and repeat for all reps then switch sides.
Resistance Band Split Squat with Horizontal Pallof Hold Form & Visual
Resistance Band Split Squat with Horizontal Pallof Hold Benefits
- Trains the legs and anti rotation core together.
- Pallof position builds oblique strength.
- Carryover to athletic stability.
- Improves single leg balance.
- Develops total body coordination.
- Easy to scale by adjusting band tension.
Resistance Band Split Squat with Horizontal Pallof Hold Muscles Worked
- Quadriceps
- Obliques
- Gluteus maximus
- Hamstrings
- Rectus abdominis
Resistance Band Split Squat with Horizontal Pallof Hold Variations & Alternatives
- Split Squat
- Pallof Press
- Bulgarian Split Squat
- Goblet Split Squat
