Pallof Press: The Back-Friendly Core Exercise

Picture this: you are lifting a car seat out of the back seat, twisting to grab a bag with the other hand, and your lower back suddenly reminds you it exists. Most back tweaks I hear about from parents happen in exactly these moments, when the body twists under load. That is why one of my favourite core exercises does not involve crunching or twisting at all. The pallof press trains your core to resist rotation, and all you need is a resistance band and a door or railing.

Here is how to set it up at home, how to do it well, and why it is such a good friend to your back.

What is a pallof press?

The pallof press is an “anti-rotation” exercise. A band or cable pulls you sideways. You stand side-on to it, hold the handle at your chest, and press your arms straight out in front. The band tries to twist you towards it. Your job is not to let it.

Nothing much moves except your arms. All the work is happening around your middle: your obliques, the deep abdominal muscles, the muscles along your spine and even your glutes, all switching on together to keep you square.

Why the pallof press protects your back

Your core’s main job in daily life is not to bend you forwards like a sit-up. It is to keep your spine steady while your arms and legs do things: carrying a toddler on one hip, pulling a buggy up a kerb, swinging a shopping bag into the boot. Many of these tasks are one-sided and try to twist you.

The pallof press trains exactly that skill. It teaches your trunk to brace against twisting forces in a controlled, low-risk way, with no heavy load on your spine and no repeated bending. That makes it a sensible core exercise for many people who find sit-ups uncomfortable.

A quick but important note: if you have current back pain, sciatica, a recent injury, or you are pregnant or postnatal (including after a C-section or with tummy muscle separation), check with your GP or a physio before starting new core work. After having a baby, your GP check is usually around 6 to 8 weeks, and you should wait until then before returning to exercise. The NHS page on back pain explains when to get help, and my post on back pain from lifting kids covers everyday habits.

How to set up a pallof press at home

You need a long loop band or a band with handles and a secure anchor at about chest height.

• Door anchor: cheap and easy. Close it into the hinge side of a door, then shut the door fully and make sure it opens away from you, so it cannot be pulled open.
• Banister or railing: loop the band round a solid upright. Check it is sturdy first.
• Park railing: works well while the kids are on the swings, as long as you are not blocking a path.
• No anchor? A partner can hold the band, or an older child can hold it standing still. Ask them to hold firmly and not let go suddenly.

Never anchor to something that could move, like a chair or a loose table leg. A band snapping back is painful.

If you are new to bands, my resistance band workout at home explains which bands to buy.

How to do the pallof press: step by step

1. Stand side-on to the anchor, about a metre away, so there is tension on the band when your hands are at your chest.
2. Hold the band with both hands, one over the other, in the middle of your chest.
3. Stand with feet hip to shoulder width, knees soft, ribs down and bum gently squeezed.
4. Breathe in, then breathe out as you press the band straight out in front of your chest until your arms are long.
5. Hold for 2 seconds. Your hands should stay in line with your breastbone, not drift towards the anchor.
6. Bring the band back to your chest slowly. That is one rep.
7. Do all your reps on one side, then turn round and do the other side.

Form cues I use in class

• “Belly button faces forward the whole time.”
• “Press out slowly, come back even slower.”
• If your hips swing or your shoulders turn, step closer to the anchor to reduce the tension.

A simple pallof press plan

Start with 2 to 3 sets of 8 to 10 reps per side, with a 2-second hold at the front. Do it two or three times a week, at the start of a workout or as part of a short core routine after bedtime.

Progressions, from easier to harder

1. Half-kneeling pallof press: one knee down, the knee nearest the anchor on the floor. Great for beginners as it is harder to cheat with the hips.
2. Standing pallof press: the standard version above.
3. Longer holds: hold the arms out for 10 to 20 seconds instead of pressing in and out.
4. Narrow stance: feet together makes your base smaller and the exercise harder.
5. Pallof press with overhead reach: press out, then lift your arms overhead and back down before returning.
6. Split-stance pallof press: one foot forward, one back.

Move to the next level only when you can do 3 sets of 10 per side without your hips or shoulders twisting.

A 10-minute core finisher using the pallof press

• Pallof press: 10 per side
• Dead bug: 8 per side
• Side plank on knees: 20 seconds per side

Repeat 2 to 3 rounds. For more ideas, see my core exercises for beginners.

Where the pallof press fits in a bootcamp class

I use the pallof press regularly in my classes, often paired with carries or kettlebell work, because it teaches the bracing that keeps the back safe during bigger moves. In my SYP Built To Last functional strength class, it is one of the main core drills for people over 35 who want a strong, resilient back for lifting kids and shopping for years to come.

FAQs

What muscles does the pallof press work?

Mainly the obliques and deep abdominal muscles, with support from the muscles along the spine, the glutes and the shoulders. It trains them to work together to stop rotation.

Is the pallof press good for lower back pain?

Many people with sensitive backs find it comfortable because there is no bending or twisting. But if you have back pain, get advice from your GP or a physio first. Stop if it causes pain.

What resistance band should I use?

Start with a light to medium band. You should be able to control every rep and hold the press without twisting. If you cannot, step closer to the anchor or use a lighter band.

How often should I do the pallof press?

Two or three times a week is plenty for most people. It is gentle enough to do on the same days as your other training.

Book your first class

Want me to check your setup and form in person? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. If your back needs more individual attention, I also offer 1-1 personal training in Highgate and Archway through SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.