Split Kneeling Inside Foot Planted Anti-Rotation Press with Resistance Band

• CATEGORY

  Core

  Stability

  Anti-Rotation

  Banded

  Split Kneeling

• EQUIPMENT NEEDED

  Resistance Band

  Anchor Point

  Airex Pad or Mat (optional)

• LEVEL

  Intermediate

Overview

The Split Kneeling Inside Foot Anti-Rotation Press with Resistance Band challenges core stability and hip control in an offset base. By planting the inside foot and kneeling on the outside knee, this position emphasizes balance and postural alignment while resisting rotational pull from the band.

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Muscles Worked

PRIMARY:

• Core stabilizers

SECONDARY:

• Rectus abdominis

• Erector spinae

• Gluteus medius

• Hip stabilizers

• Quadriceps

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STEP-BY-STEP INSTRUCTIONS

1. Anchor a resistance band at chest height.

2. Assume a split kneeling position parallel to the anchor, with your inside foot forward and outside knee down on an airex pad or yoga mat.

3. Hold the band with both hands at chest level, keeping baseline tension.

4. Brace your core and keep hips square.

5. Press the band straight out from your chest, fully extending arms.

6. Pause briefly, resisting the band’s pull to rotate your torso.

7. Return slowly to your chest and repeat for the prescribed reps.

8. Switch stance and repeat on the opposite side.

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Variations

• Add an isometric hold at full extension

• Perform tall kneeling or standing anti-rotation press for progression

• Step farther from anchor or use a heavier band for more resistance

• Perform with quick presses for power development

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Benefits

• Strengthens core stabilizers against rotation

• Improves balance and hip stability in a split kneeling base

• Builds postural awareness and trunk control

• Effective for athletes and general fitness

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COACHING CUES

• Stay tall and don’t lean into the band.

• Brace your core and keep hips square.

• Press band straight out from the chest.

• Drive through your front heel for added stability.

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Notes

The Split Kneeling Inside Foot Anti-Rotation Press with Resistance Band is an effective variation that combines anti-rotation strength with hip and balance training. It serves as a bridge between tall kneeling and standing presses, offering a stable yet challenging base of support.