Exercise guide · Beginner · Compound

Band Horizontal Pallof Press: How to Do It & Muscles Worked

The band horizontal Pallof press is an anti-rotation core exercise that targets the abs and obliques, helping to build core stability and strength. It is performed using a resistance band anchored at waist height.

Primary muscles
Abs
Secondary muscles
Glutes , Obliques
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band horizontal pallof press
Front view: muscles worked by the band horizontal pallof press. Primary: abs. Secondary: glutes and obliques.
Back view: muscles worked by the band horizontal pallof press. Primary: abs. Secondary: glutes and obliques.
Primary Secondary

How to do the band horizontal pallof press

  1. Step 1: Attach the band to a sturdy anchor point at waist height.
  2. Step 2: Stand perpendicular to the anchor point with your feet shoulder-width apart.
  3. Step 3: Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
  4. Step 4: Bring your hands to your chest, keeping your elbows bent and close to your body.
  5. Step 5: Engage your core and maintain a stable stance.
  6. Step 6: Extend your arms straight out in front of you, pushing the band away from your body.
  7. Step 7: Hold the extended position for a few seconds, focusing on maintaining tension in your core.
  8. Step 8: Slowly bring your hands back to your chest, resisting the pull of the band.
  9. Step 9: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band horizontal pallof press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Horizontal Pallof Press alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.