Strength

Band Pallof Circle

Build core strength with the Band Pallof Circle. This resistance band exercise targets your core, enhances stability, and improves balance and coordination. Ideal for boosting fitness and reducing injury risk.
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Band Pallof Circle instructions
Step-by-step instructions
1
Anchor a resistance band around a solid post.
2
Stand perpendicular to the post, loop the band around your hands and hold it at chest height.
3
Step away from the post until the band is taut. This is your starting position.
4
Move the resistance band in a half-circular motion across your body and above your head, then bring it down to the other side.
5
Return the band to the starting position in the same path and repeat the exercise. Be sure to keep your core engaged during the movement.
Anchor a resistance band around a solid post.
Stand perpendicular to the post, loop the band around your hands and hold it at chest height.
Step away from the post until the band is taut. This is your starting position.
Move the resistance band in a half-circular motion across your body and above your head, then bring it down to the other side.
Return the band to the starting position in the same path and repeat the exercise. Be sure to keep your core engaged during the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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