Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Band horizontal pallof press

Beginner

Band horizontal pallof press is a compound resistance band exercise for the abs, also working the obliques and glutes.

What it works

Primary muscle

Abs

Also works

ObliquesGlutes

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a sturdy anchor point at waist height.
  2. 2Stand perpendicular to the anchor point with your feet shoulder-width apart.
  3. 3Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
  4. 4Bring your hands to your chest, keeping your elbows bent and close to your body.
  5. 5Engage your core and maintain a stable stance.
  6. 6Extend your arms straight out in front of you, pushing the band away from your body.
  7. 7Hold the extended position for a few seconds, focusing on maintaining tension in your core.
  8. 8Slowly bring your hands back to your chest, resisting the pull of the band.
  9. 9Repeat for the desired number of repetitions.

What to do instead

  • Band vertical pallof pressResistance band
  • Resistance band horizontal pallof pressResistance band
  • Barbell leg twist pressBarbell
  • Kettlebell bent pressKettlebell

Harder variations

  • Kettlebell bent pressKettlebell
  • Barbell press sit-upBarbell
  • Barbell leg twist pressBarbell
Logged today · 2 min restBand horizontal pallof press

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Core exercises

  • 3/4 sit-upBodyweight
  • 45° side bendBodyweight
  • Ab coasterMachine
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Arm slingers hanging bent knee legsBodyweight