Pallof Press

3 × 10/side with a 2s hold. Resist the rotation, do not create it.

Difficulty 2 of 53.4 METs · Moderate

Equipment

Resistance band

Muscle groups worked

Core
Glutes

What it buys you

Anti-rotation strength keeps a twisted position controlled instead of collapsing into the spine.

Capacity trained

Control. Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.

Train it · The Control Block Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Pallof Press at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	49 kcal	98 kcal	146 kcal	220 kcal
Female reference · 68 kg	40 kcal	81 kcal	121 kcal	182 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 50

It serves Side-Lying, Seated, Standing and Seated Astride. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.