- Stand side-on to the anchor with real tension on the band or cable before you start.
- Press straight out from your chest and do not let your body rotate.
- Pause for 2 to 3 seconds with your arms extended to make each rep count.
- Narrower stances and kneeling positions make it harder.
- Level
- Beginner
- Trains
- Obliques, Deep abdominals, Rectus abdominis, Glutes, Shoulders
- Kit
- Cable machine or resistance band
What the Pallof press trains and why it is worth doing
The Pallof press trains your obliques and deep trunk muscles to resist rotation, with your glutes and shoulders helping to hold position. Resisting twisting forces is a big part of what your core does in real life: carrying a child on one hip, pushing a heavy door, or throwing and swinging in sport.
It is easy to learn, puts very little load on your spine and suits almost everyone, from beginners to athletes. Physios and coaches often use it early in rehab, and it complements anti-extension exercises such as the dead bug and anti-side-bending work such as the side plank.
How to do a Pallof press
- Set a cable handle or resistance band at about chest height.
- Hold the handle with both hands against your breastbone and stand side-on to the anchor.
- Step away until there is real tension trying to pull you round. Set your feet about hip to shoulder-width apart, knees soft.
- Brace your trunk and squeeze your glutes.
- Press the handle straight out in front of your chest until your arms are straight, without letting your hands drift towards the anchor.
- Hold for 2 to 3 seconds, bring the handle back to your chest under control, and repeat. Then turn around and train the other side.
Common mistakes
- Rotating towards the anchor. If your hands, hips or shoulders twist, the load is too heavy or you are standing too far out.
- No tension. Standing too close leaves the band slack, so there is nothing to resist.
- Leaning away. Tilting your body away from the anchor makes it easier by cheating. Stay upright.
- Shrugging. Keep your shoulders down and relaxed; this is a trunk exercise, not a shoulder one.
- Rushing. The benefit comes from the hold. Quick reps miss the point.
Easier and harder versions
To make it easier, use a lighter band, stand a little closer to the anchor, take a wider stance, or shorten the hold.
To make it harder:
- Use a split stance or half-kneeling position, which narrows your base.
- Kneel tall on both knees so your legs cannot help as much.
- Stand with your feet together.
- Press out, then raise your arms overhead before bringing them back.
- Hold the extended position and take slow side steps away from the anchor and back.
How to programme the Pallof press
Do 2 to 3 sets of 8 to 12 reps per side with a 2 to 3 second hold, or 3 sets of 20 to 30 second holds with your arms extended. Two or three times a week is plenty.
It fits into a warm-up, between sets of heavy lifts as a filler, or at the end of a session, and it pairs well with loaded carries such as the suitcase carry. The guide to core training shows how to build a balanced routine around it.
Coaches at Lycan Strength adjust movements to the person in every class, which makes the free trial a good way to learn exercises like this with feedback.
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Questions
Can I do the Pallof press with a resistance band at home?
Yes. Anchor a band to something solid at chest height, such as a sturdy post or a door anchor, and follow the same steps.
Is the Pallof press good for lower back pain?
It is commonly used in back rehab because it trains the trunk with little spinal load. Build up gradually and get [lower back pain](/physiotherapy/conditions/lower-back-pain/) assessed if it is not settling.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
