Core · Resistance Band
Band Horizontal Pallof Press
How to do the band horizontal pallof press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band at chest height to a sturdy post. Stand sideways to the anchor and hold the band at your chest with both hands. Press your hands straight out in front of your sternum, resisting the band's pull to rotate you, then return to your chest under control.
- 1Your obliques and deep core bracing hard to keep your torso square to the
- 2front
- 3Tension fighting to twist you toward the anchor as you press out
- 4A steady, locked midline from your hips up through your ribs
Common mistakes
- Letting your shoulders or hips rotate toward the band
- Locking your elbows or rushing the press out and back
- Leaning away from the anchor to cheat the resistance
Muscles worked
The band horizontal pallof press mainly works the obliques, upper abs, and lower abs, with the glutes assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- GlutesSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the band horizontal pallof press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.