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Band Side Step with Horizontal Pallof Hold

Band Side Step with Horizontal Pallof Hold

The Band Side Step with Horizontal Pallof Hold is a compound exercise that targets your hips, glutes, and core muscles. It is a great exercise for strengthening your lower body and improving stability. To perform this exercise, you will need a resistance band and a sturdy anchor point. Start by attaching the band to the anchor at hip height. Stand with your feet hip-width apart and loop the band around your ankles. Engage your core and maintain a slight bend in your knees throughout the movement. Begin by stepping to the side with one foot, keeping tension on the band. As you step, focus on maintaining proper form by keeping your chest up and your knees aligned with your toes. Your trailing foot should follow the lead foot, keeping tension on the band the entire time. Repeat the side step for the desired number of repetitions and then transition into the horizontal Pallof hold. Stand perpendicular to the anchor point with the band in both hands, holding it at chest height. Extend your arms straight in front of you, away from the anchor, and hold for a few seconds. The Band Side Step with Horizontal Pallof Hold is a versatile exercise that can be modified to fit different fitness levels. It can be used as a warm-up exercise, included in a lower body workout, or incorporated into a dynamic circuit routine. Remember to start with a resistance band that challenges you without compromising your form, and gradually increase the intensity as you get stronger. Keep your movements controlled and focus on engaging the targeted muscles throughout the exercise.


  • Start by attaching a resistance band around your legs, just above your knees.
  • Stand with your feet shoulder-width apart and a slight bend in your knees.
  • Hold the resistance band with both hands in front of your chest, palms together, and elbows bent.
  • Take a step to the side with your right foot, maintaining tension on the resistance band.
  • As you step, extend your arms straight forward, away from your chest.
  • Hold the extended position for a few seconds, engaging your core and keeping your back straight.
  • Step back to the starting position with your right foot and repeat the side step with your left foot.
  • Continue alternating side steps for the desired number of repetitions.
  • To intensify the exercise, increase the resistance of the band or perform the side steps with a deeper squat.
  • Remember to maintain proper form throughout the exercise, keeping your core engaged and your chest lifted.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and control.
  • Keep your shoulders down and back, away from your ears.
  • Make sure to maintain proper posture by standing tall with a neutral spine and relaxed shoulders.
  • Focus on controlling the band tension and avoid using excessive momentum.
  • Gradually increase the resistance band tension as you become stronger and more comfortable with the movement.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Keep your knees in line with your toes as you perform the side step to promote proper alignment and prevent injury.
  • Maintain a slow and controlled tempo to maximize muscle engagement and strength development.
  • Ensure that the tension in the resistance band is evenly distributed between your upper and lower body.
  • Listen to your body and consult with a fitness professional if you experience any pain or discomfort.

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