Resistance Band Squat with Horizontal Pallof Hold
Description
The resistance band squat with horizontal pallof hold pairs a bodyweight squat with a pallof press hold. The lifter holds the band pressed out to the side while squatting. It builds leg strength and anti-rotation core stability simultaneously.
Muscle Group
Equipment Required
RB Squat Pallof Hold Instructions
- Anchor a resistance band at chest height to the side.
- Stand sideways to the anchor.
- Hold the band handle with both hands at the chest.
- Press the handle straight out to full arm extension.
- Brace your core and resist the rotation.
- Lower into a squat by bending the knees and hips.
- Stand back up while holding the band extended.
- Finish all reps then switch sides.
RB Squat Pallof Hold Form & Visual
RB Squat Pallof Hold Benefits
- Trains anti-rotation core
- Builds squat strength
- Combo leg and core move
- Strong functional drill
- Useful for athletes
RB Squat Pallof Hold Muscles Worked
- Quadriceps
- Gluteus maximus
- Obliques
- Core
RB Squat Pallof Hold Variations & Alternatives
- Pallof Press
- Bodyweight Squat
- Goblet Squat
- Lunge
