How to do a Pallof Press Walk Out
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Pallof Press Walk Out
Workouts with Pallof Press Walk Out
Instructions for Proper Form
Pallof Press Walk Out is a variation of the Pallof Press that primarily targets the core. This is an anti-rotation exercise that helps improve stability and core strength. By performing the exercise while walking out, you add more instability, making it a great way to enhance muscle activation and build functional strength.
- Secure a loop band to a stable anchor point.
- Position yourself such that your hands are inline with the band when extended, and the anchor point is to your side.
- Grasp the loop band with both hands, and extend your arms.
- Step away from the anchor point until there is tension on the band.
- Take small steps away from the anchor point, keeping your arms extended.
- Keep your core engaged, back straight, gaze forward, and knees slightly bent to maintain proper form and posture throughout the movement.
- Engage your core to resist the pull of the loop band.
- When you can no longer step further, or resist the pull of the band, start taking small steps back towards your starting position.
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