Band Horizontal Pallof Press
Learn how to do the Band Horizontal Pallof Press with proper form and technique. This band exercise primarily targets your Abs, with secondary emphasis on Obliques, Glutes.
How to Do the Band Horizontal Pallof Press
Follow these steps to perform the Band Horizontal Pallof Press with correct form:
- 1Attach the band to a sturdy anchor point at waist height.
- 2Stand perpendicular to the anchor point with your feet shoulder-width apart.
- 3Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- 4Bring your hands to your chest, keeping your elbows bent and close to your body.
- 5Engage your core and maintain a stable stance.
- 6Extend your arms straight out in front of you, pushing the band away from your body.
- 7Hold the extended position for a few seconds, focusing on maintaining tension in your core.
- 8Slowly bring your hands back to your chest, resisting the pull of the band.
- 9Repeat for the desired number of repetitions.
Band Horizontal Pallof Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Band Horizontal Pallof Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Horizontal Pallof Press work?
The Band Horizontal Pallof Press primarily targets your Abs. Secondary muscles worked include Obliques, Glutes. This makes it an effective exercise for developing your waist.
What equipment do I need for the Band Horizontal Pallof Press?
The Band Horizontal Pallof Press requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Horizontal Pallof Press with proper form?
Start by Attach the band to a sturdy anchor point at waist height. Stand perpendicular to the anchor point with your feet shoulder-width apart. Grasp the band handle with both hands and step away from the anchor point to create tension in the band. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Horizontal Pallof Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Band Horizontal Pallof Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Band Horizontal Pallof Press best for?
The Band Horizontal Pallof Press fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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