Instructions
- Anchor a resistance band at chest height to a secure point. Hold the free end with both hands, stepping away from the anchor point until you feel tension in the band.
- Stand perpendicular to the anchor point with the band positioned at your chest.
- Step forward with the leg furthest from the anchor into a lunge, lowering your back knee towards the ground. Ensure your front knee stays aligned over your toes.
- While holding the lunge position, press the band straight out from your chest, keeping your torso upright and resisting the band’s pull.
- Hold the extended position momentarily, then slowly bring your hands back to your chest.
- Maintain stability throughout the movement, focusing on engaging your core and preventing your body from rotating toward the anchor point.
- Step back to the starting position and repeat on the same side for the prescribed repetitions, then switch to the opposite side.
Common Errors
- Allowing the front knee to collapse inward or extend too far past the toes.
- Rotating the torso toward the anchor point instead of maintaining a straight, stable position.
- Leaning forward or losing balance during the lunge.
- Using momentum to press the band instead of controlled movement.
Progressions
To make the exercise more challenging, you can:
- Use a heavier resistance band.
- Perform a deeper lunge to increase lower body demand.
- Pause longer at the end range of the press for increased core activation.
- Add a single-arm Pallof press variation for greater anti-rotational challenge.
Regressions
To make the exercise easier, you can:
- Use a lighter resistance band.
- Perform a shallow lunge instead of a full-depth lunge.
- Practice the Pallof press while standing upright, removing the lunge element.
- Hold onto a stable surface for added balance support.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.