Reverse Lunge With 1/2 Kneeling Pallof Press
10 reps
Lunge back, press the band forward, and resist any twist through your core.
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ABS
Reverse Lunge With 1/2 Kneeling Pallof Press
This pairs a reverse lunge with a Pallof press, working the quads and glutes while your core fights the band's rotational pull in the bottom position. The anti-rotation demand stacks on top of the single-leg strength work. It's an efficient full-body stability builder.
How to do it
- 1
Anchor a loop band at chest height and stand side-on, feet slightly wider than your hips, band held at your chest.
- 2
Step away from the anchor until the band is taut.
- 3
Reach one leg back and plant the ball of that foot on the floor.
- 4
Bend your front knee to lower into the lunge.
- 5
Holding that position, press both arms straight out in front while resisting the twist, then pause.
- 6
Drive through your front leg to stand as you pull your hands back to your chest, alternate legs, and switch sides.