Lateral Lunge Pallof – Press

  • HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as you step and perform a lateral lunge away from the anchor while keeping your hips and shoulders square facing forward, then return to starting position and repeat.
  • FEEL: You should feel your core and back muscles working as well as your arm muscles to maintain optimal position and form. You will also feel your hip and thigh muscles working as well to maintain position and to perform the lateral lunge.
  • COMPENSATION: You should step away from the anchor until there is enough resistance that is challenging, but not too hard where you can't maintain optimal form. Do not let the band rotate your upper body, keep your arms straight and hips facing forward. Try to avoid twisting your back. Try to keep your leg closer to the anchor straight. 

Exercise Library