To complete the Pallof press, you will need a light resistance band and a place (like the post of a rig or squat rack) on which to anchor the band.
The Pallof press is considered an anti-rotation exercise and can help improve your posture and core muscles. Whether you're an athlete or someone who sits at a desk for eight hours a day, the Pallof press is a low impact exercise that can pay off big time.
To begin, loop the resistance band around a sturdy vertical post at about shoulder-height. Standing so one side of your body is parallel to the band, take the free end of the resistance band into your hands and hold it near your chest. Step away from the post to put tension on the band.
Feet should be hip-width apart and there should be a soft bend in your knee. Pull your rib cage down, engage your core, and press the band out in front of you until your arms are fully extended.
The tension on the band will want to rotate your body inward. Resist this rotation by focusing on maintaining stability through the core. Pause for 5 seconds at full arm extension - staying squared off and stable - and then bring the band back towards your chest with control. This is one rep.
Complete all the reps on one side and then switch and do the same amount on the other side.