Strength

Half Kneeling Band Pallof Circle

The Half Kneeling Band Pallof Circle targets your core, building stability and strength. Using a resistance band, it engages not just your core but also shoulders and hips. Ideal for boosting overall balance and coordination.
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Half Kneeling Band Pallof Circle instructions
Step-by-step instructions
1
Start by attaching a resistance band to a secure pole or door at chest height.
2
Face perpendicular to the band and get into a half kneeling position, with the leg nearest to the band set out in front.
3
Hold the band with both hands at chest level. Your arms should be fully extended.
4
Without moving your torso, rotate your arms in a circle - up, out, down and back to the center. This is the beginning of the circle. Complete the circle in the opposite direction, returning your hands to the starting point.
5
Keep your core tight and avoid leaning to either side during the movement. Repeat for the programmed number of reps.
Start by attaching a resistance band to a secure pole or door at chest height.
Face perpendicular to the band and get into a half kneeling position, with the leg nearest to the band set out in front.
Hold the band with both hands at chest level. Your arms should be fully extended.
Without moving your torso, rotate your arms in a circle - up, out, down and back to the center. This is the beginning of the circle. Complete the circle in the opposite direction, returning your hands to the starting point.
Keep your core tight and avoid leaning to either side during the movement. Repeat for the programmed number of reps.
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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