Dead Bug Pallof Press
Core · core · intermediate
Start
FinishHow to do it
Lie on your back beside a band anchored low to your side, hold it over the chest with both hands, press the lower back flat, then extend one leg while the arms hold the band dead centre against its sideways pull.
Muscles worked
Primary: core · Also works: obliques, hip_flexors
Equipment
Resistance bands
Common mistakes
- Letting the hands drift toward the anchor, which means the obliques stopped working
- Allowing the lower back to arch as the leg extends — shorten the leg travel instead
- Twisting the shoulders toward the band rather than keeping both shoulder blades on the floor
Variations
- Hold the band static with no leg movement at all
- Alternate legs on every press
- Move further from the anchor for more twisting force
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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