Pallof Press with Squat

  1. Loop a band around something stationary, such as a machine.

  2. Standing perpendicular with the anchor point, stand with the feet approximately hip width apart, and hold the band with both hands.

  3. Extend the arms to full extension and return the hands to the chest for the desired number of repetitions, pausing shortly for each movement.

  4. Descend into a half squat, and repeat the arm extension movement for the desired number of repetitions, pausing shortly for each movement.

  5. Descend into a full squat, and repeat the arm extension movement for the desired number of repetitions, pausing shortly for each movement.

  6. During the entire workout, keep the core as tight as possible.