Narrow Stance Anti-Rotation Press with Resistance Band
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Core
Stability
Anti-Rotation
Banded
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Resistance Band
Anchor Point
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Beginner
Overview
The Narrow Stance Anti-Rotation Press with Resistance Band is a core stability exercise that emphasizes resisting rotation while maintaining balance in a tall, upright position. By narrowing the stance, this variation increases the challenge to the trunk and balance systems while keeping the movement simple and accessible.
Muscles Worked
PRIMARY:
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Gluteus medius
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor in a narrow stance with feet close together.
Hold the band with both hands at chest level, keeping baseline tension.
Brace your core and maintain upright posture.
Press the band straight out in front of your chest, extending arms fully.
Hold momentarily, resisting the band’s pull to rotate your body.
Return slowly to the chest and repeat for prescribed reps.
Switch sides to train both directions.
Variations
Perform in a split stance (inside or outside leg forward) for added hip stability emphasis
Increase band resistance or step further away from the anchor
Add isometric holds at full extension for core endurance
Progress to a walkout version, maintaining tension while stepping away
Benefits
Strengthens deep core stabilizers
Improves balance and posture in a narrow base
Builds anti-rotation strength with minimal equipment
Accessible variation for all fitness level
COACHING CUES
Stay tall - don’t lean into the band.
Brace your core like you’re preparing for impact.
Press straight ahead from the chest.
Control the return slowly.
Notes
The Narrow Stance Anti-Rotation Press with Resistance Band is a simple but effective anti-rotation drill that develops trunk control and stability in a narrow base of support. It is an excellent introductory variation before progressing to split stance or walkout versions.