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 Outside Foot Planted Anti-Rotation Press with Resistance Band builds trunk stability and balance while resisting rotation. With the outside foot planted and the inside knee down, this variation challenges posture and hip stability differently than the inside-leg-forward version.

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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 outside foot forward and inside knee down on an airex pad or yoga mat.

3. Hold the band with both hands at chest height, maintaining baseline tension.

4. Brace your core and keep your torso tall and hips square.

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

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

7. Return slowly to chest level and repeat for prescribed reps.

8. Switch sides to train evenly.

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Variations

• Hold the press isometrically at extension

• Use a heavier band or step farther from the anchor

• Progress to tall kneeling or standing anti-rotation press

• Perform alternating quick presses for power focus

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Benefits

• Trains anti-rotation strength in a split kneeling position

• Improves balance and hip stability with outside foot forward

• Builds posture and trunk control against rotational force

• Complements the inside-foot-forward variation for complete training

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COACHING CUES

• Keep your chest square and don’t rotate your torso.

• Drive through the front heel to stabilize.

• Press straight out from your sternum.

• Stay tall, brace core throughout.

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Notes

The Split Kneeling Outside Foot Planted Anti-Rotation Press with Resistance Band is a progression that reinforces trunk stability and postural control while engaging hip stabilizers. It pairs with the inside-leg variation to train both split kneeling positions for balanced core development.