Modified Eccentric Pallof Press

MODIFIED ECCENTRIC PALLOF PRESS

The modified eccentric pallof press exercise is used to strength your core in rotation. Start by anchoring an exercise band to a stable object next to you. Hold the band your navel while there is tension within the band. Proceed to reach forwards with your hands until your arms are straight. Begin to slowly rotate the torso towards the band’s anchor point. Pull the hands back into the body before resetting your position to begin another repetition.

Muscles involved:

• core

  • internal oblique

  • external oblique

  • transversus abdominis

• quadratus lumborum

• multifidus

Related conditions:

• back strain / pulled back

• oblique strain

• QL strain / quadratus lumborum strain

• mechanical low back pain

• sacroiliac joint syndrome

• lumbar facet syndrome

• thoracolumbar syndrome

• diastasis recti

Exercise videos