Bill from Beyond Fitness Online combines a Pallof press with a squat using a resistance band to improve balance and depth. The unilateral resistance forces your core to stabilize against rotation, which lets you squat deeper and strengthens your knees. Two variations: keep hands close to your torso for the standard version, or extend your arms to increase the anti-rotational challenge.
Hi, I'm Bill from Beyond Fitness Online, and today I want to show you another variation of a Pallof press, but we're going to add it into your regular exercises. And today that exercise we're going to use is with a squat. So we're going to essentially do a Pallof press with a squat, and I'm going to show you a few different variations of this. It's pretty simple. You need a band or a cable. If you're using a band, you need it stationed onto something that's not going to move, and then you're going to need some space just to do a bit of a squat. I'm going to show you that exercise right here. To begin, set up as if you were doing a normal squat. Hold the band in your hands with it stationed to the side. Keep your hands close to your body and begin to squat with your eyes fixed on a target. To make this more challenging, extend your arms further away from your body, keeping your eyes on a similar target, And continuing to do your squats. I hope you found that interesting. Oftentimes what happens is you find that by adding this resistance to one side might even allow you to get a little bit deeper into your squat, and that can be super beneficial to build up stronger knees. It can be better to help build a stronger vestibular system because you're able to stimulate your saccule more, and then it just helps you build more overall strength. So give it a try. Let me know in the comments below how that went for you. And if you haven't already, please subscribe to my channel. I post new updates every Friday. And until next time, live healthy.
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