Pallof Press (Split Stance)

How to do it

1. Stand in a split stance beside an anchored cable or band, one foot forward and one back, holding the handle at your chest with both hands.
2. Brace your core and square your shoulders and hips toward the anchor point.
3. Press the handle straight out from your chest until your arms extend, resisting rotation from the narrower split base, working the core.
4. Hold the extended position briefly, then bring the handle back to your chest under control.
5. Exhale as you press out and inhale as you bring the handle back in.
6. Keep your weight even between your front and back foot rather than letting the split stance rock forward or back during the press.

Muscles worked

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