Description
A lower body exercise that strengthens the glutes, quads and hamstrings while also engaging the core for stability.
How to Do Band Split Squat with Horizontal Pallof Hold
- 1Setup
Attach a resistance band to a stable anchor point at chest height. Stand perpendicular to the anchor point, holding the band handle with both hands at chest level, arms extended.
- 2Setup
Take a staggered stance, with one foot forward and the other foot back, approximately hip-width apart. Ensure your front knee is directly over your ankle and your back heel is lifted.
- 3
Brace your core, resisting the rotational pull of the band. Inhale as you slowly lower your back knee towards the floor, maintaining an upright torso and keeping your front knee aligned over your toes.
- 4
Descend until your front thigh is parallel to the floor or your back knee hovers just above it. Exhale as you drive through your front heel, extending your hip and knee to return to the starting position.
- 5
Maintain the horizontal Pallof hold throughout the entire movement, ensuring your torso remains stable and resists rotation. Complete all reps on one side before switching your stance and band orientation.
Tips
- Actively squeeze your glutes and brace your abs throughout the movement to maximize anti-rotational core stability and protect your lower back.
- Adjust your distance from the anchor point to modify the resistance of the Pallof hold; closer reduces resistance, further increases it.
- Keep your front knee tracking directly over your second or third toe to prevent valgus collapse and protect your knee joint.
- Control the eccentric (lowering) phase of the split squat for 2-3 seconds to increase time under tension and improve muscle activation.
Common Mistakes
- ×Do not let the band pull your torso towards the anchor point; actively resist the rotation by engaging your obliques and maintaining a strong, stable core.
- ×Avoid letting your front knee collapse inward or extend too far past your toes; ensure it stays aligned over your ankle and mid-foot throughout the squat.
- ×Do not rush through the split squat portion; perform each repetition with control, focusing on muscle engagement rather than momentum.
Variations
Band Side Step with Horizontal Pallof Hold
Strengthen your core, hips, and glutes with the Band Side Step and Horizontal Pallof Hold.
Band horizontal Pallof Press
Strengthen your core and obliques with the Band Horizontal Pallof Press. This anti-rotational exercise builds stability and improves trunk control for a
Band Squat with Horizontal Pallof Hold
Combine a band squat with a horizontal Pallof hold, engaging core, legs, and shoulders for improved stability and lower body strength.
Resistance Band Squat with Horizontal Pallof Hold
Combine a resistance band squat with a horizontal Pallof hold to build lower body strength and powerful core stability.
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Resistance Band Adduction Split Squat
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