Single Leg Pallof Press (How To, Muscles Worked, Benefits)

The Single-Leg Pallof Press is an advanced core stability exercise that challenges your balance, coordination, and anti-rotation strength.

By performing the Pallof press while standing on one leg, your core and hip stabilizers work harder to resist the pull of the band, building functional control and total-body stability.

Primary Muscles Worked: Core (Rectus Abdominis, Obliques, Transverse Abdominis)
Secondary Muscles Worked: Glutes, Hip Stabilizers, Shoulders, Chest
Equipment Needed: Resistance Band and Sturdy Anchor Point (around chest height)

How To Do a Single Leg Pallof Press

Step-by-Step Instructions

Start by looping a band around the vertical beam of a squat rack.
Stand far enough away from the rack to get proper tension on the band. You should feel the band pulling and trying to rotate you, but not so much that you cannot maintain your balance.
Grab the band with one hand and then place the other hand over top.
Start with your hands right in front of your sternum.
Lift the leg furthest away from the rack up off the ground.
Now, in a controlled tempo, press the band straight out in front of you and then return it to the starting position.
Repeat for the required amount of reps.

Tips for Proper Form

Keep your torso upright. Don’t lean toward or away from the anchor.
Stay tall and control the band throughout the movement.
Keep the non-supporting leg stable (avoid swinging).

Key Benefits

Builds anti-rotation core strength and control.
Improves balance, coordination, and single-leg stability.
Great for athletes and anyone needing better hip and core integration.

Modifications and Variations

Easier Option:
- Keep both feet on the ground for a standard Pallof Press.
- Use a lighter resistance band.
Harder Option:
- Increase band resistance or step further from the anchor.
- Perform with an overhead press after the extension.
- Add a slow tempo or longer hold at full extension.

Common Mistakes

Leaning Toward the Band: Keep your torso centered—resist the pull.
Losing Balance: Focus on engaging your glutes and core before pressing.
Rushing the Movement: Move slowly and deliberately for better control.

Reps and Sets Recommendations

For Warm-Up/Activation: 1–2 sets of 6–8 light, focused reps per side.
For Core Stability: 3–4 sets of 8–10 presses per side.
For Balance Training: 2–3 sets of 10–12 controlled reps with longer holds.

Single Leg Pallof Press Variations

Regular Pallof Press

The most common variation to the single-leg version of the Pallof Press would be the double leg version, with both feet planted firmly on the ground.

This variation will still work the core but to a much lesser extent the glute.

Kneeling Pallof Press

The Kneeling Pallof Press is another variation where we are varying the starting position.

Instead of standing on one leg, start in a kneeling position with the knee opposite the resistance on the floor. The pressing motion of the upper body remains the same.

Single Leg Pallof Press Alternatives

If you don’t have access to a band to do Pallof Presses, a good alternative to warm up the core and also work glute activation would be Lateral Bridges.

Lateral Bridges

Lateral Bridges are basically a side plank with some added movement.

Start in that side plank position, one elbow on the floor, the other on the hip. Shoulders (as well as the hips and feet) should be stacked vertically, one directly above the other.

Now, lift the hips off the ground to achieve the full side plank position.

From here, drop the hips down and lightly tap the floor and then raise the hips back up to their original position. Continue for the desired number of reps.