Band Pallof Squat
Combines a squat with anti-rotation core work using a band for full-body stability and strength.
Core & AbsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: core. Secondary: quads, glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Anchor a band at chest height and hold it at the center of the chest.
- Step out to create tension and set up in a squat stance.
- Descend into a squat while resisting the band’s pull.
- Drive back to standing, keeping the torso square.
- Repeat for desired reps, then switch sides if needed.
Equipment
- Resistance Band
Coaching tips
Benefits
Combines a squat with anti-rotation core work using a band for full-body stability and strength.
Common mistakes
Avoid letting the band pull the torso into rotation or the knees cave.
Make it harder
Increase band tension or squat depth.
Make it easier
Perform a standing Pallof press without the squat.
Breathing
Exhale as you stand, inhale as you descend; brace against the band throughout.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.