📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Pallof Press (Anti-Rotation)

Draftmotor-control80%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing perpendicular to a cable or band anchor, handle held at the chest with both hands, hips square and trunk braced
End
arms pressed straight forward to full extension while resisting the rotational pull, hips and trunk staying square and quiet
Range of Motion
arms extend/return at the shoulder ~0–90° elbow extension; trunk held isometric anti-rotation with minimal spinal excursion

How to Perform

Standing perpendicular to a cable or band anchor, pressing arms straight forward against rotational pull. Anti-rotation core exercise targeting obliques and deep core stabilizers. Motor control exercises including anti-rotation show low to moderate evidence for chronic LBP pain reduction.

Watch on YouTube↗

Opens a YouTube search for “Pallof Press (Anti-Rotation)”

Equipment:resistance band
Starting position: standing

Coaching Cues

  1. 1

    Quiet hips, braced trunk — obliques resist the twist

    (verbal)
  2. 2

    Press the handle straight away from the chest

    (verbal)
  3. 3

    Keep the band perpendicular to the belt buckle

    (verbal)
  4. 4

    Hips stay locked between two parallel railroad tracks

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-12 reps per side with 3-5 second holds at full extension

EMG Activation Data

Limited specific EMG data. General anti-rotation exercises activate obliques and core stabilizers. Motor control exercise SMD -0.33 for pain [Gross 2015]

Muscles Involved (4)

Primary Movers

Internal Oblique— Anti-rotation demand — resists rotational pull
External Oblique— Anti-rotation and trunk stability

Stabilizers

Transversus Abdominis— Deep core stability during press
Erector Spinae Group— Maintains neutral spine against rotation

Easier Variations ↓

1

Half-Kneeling Pallof Press

Kneel on the inside knee for a more stable base. Reduces balance demand.

Harder Variations ↑

1

Pallof Press with Step

Take a lateral step while pressing. Adds dynamic stability challenge.

2

Overhead Pallof Press

Press arms overhead instead of forward. Increases lever arm and anti-rotation demand.

Target Movements (3)

Thoracic RotationThoracic Intervertebral Joints
Lumbar FlexionLumbar Intervertebral Joints
Lumbar RotationLumbar Intervertebral Joints

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceCarrying and Lifting Objects

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Core StrengthperformanceLow Back PainrehabLow Back Injury Preventionprevention

Research Notes

AUDIT[low]: The Pallof press is an isometric ANTI-rotation exercise (the trunk resists rotation and stays neutral), but the movements array lists active thoracic-rotation, lumbar-rotation, and lumbar-flexion as if produced — these are the directions resisted, not performed, which misrepresents the mechanics. → Model this as an anti-rotation/isometric demand (or annotate the listed movements as 'resisted') rather than as active rotation/flexion movements.

Evidence Sources (2)