Pallof Press with Step-Out & Hold

Setup & Positioning

• Attach a resistance band or cable at chest height.
• Stand sideways to the anchor point, feet shoulder-width apart, holding the handle with both hands at your chest.
• Engage your core, keep shoulders down, and stand tall.

Key point: “You’re fighting the band’s pull—don’t let it rotate your torso.”

Execution

1. Step out laterally away from the anchor point to increase tension on the band.
2. Press the handle straight out from your chest until arms are fully extended.
3. Hold for 2–5 seconds, keeping hips and shoulders square.
4. Slowly bring the handle back to your chest.
5. Step back in toward the anchor if resetting, or repeat for reps.
6. Switch sides to work both directions.

Where You Should Feel It

• Obliques and deep core resisting rotation
• Glutes and legs stabilizing during the step-out
• Shoulders lightly engaged holding the weight

Where You Shouldn’t Feel It

• Lower back straining or twisting
• Neck tension from shrugging
• Arm fatigue overshadowing core engagement

Breathing

"Exhale as you press and hold, inhale as you return to the chest."

Common Mistakes to Avoid

1. Letting the torso twist – Keep your chest facing forward.
2. Pressing too fast – Slow and deliberate movements engage the core more.
3. Stepping too far out – Find a distance that challenges but doesn’t break form.
4. Shrugging shoulders – Keep them relaxed and down.