Split Stance Inside Leg in Front Anti-Rotation Press with Resistance Band

Resistance Band
Written By Sky Winn

  • Core

    Stability

    Anti-Rotation

    Banded

  • Resistance Band

    Anchor Point

  • Beginner

Overview

The Split Stance (inside leg in front) Anti-Rotation Press with Resistance Band is a core stability exercise that challenges posture, trunk control, and balance. By staggering the inside leg forward, this variation increases the demand on hip and core stabilizers while resisting rotational pull from the anchored band.

Muscles Worked

PRIMARY:

  • Core stabilizers

SECONDARY:

  • Rectus abdominis

  • Erector spinae

  • Gluteus medius

  • Quadriceps

  • Hip stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Anchor a resistance band at chest height.

  2. Stand parallel to the anchor in a split stance, with the inside leg staggered forward.

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

  4. Brace your core, keeping chest and hips square.

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

  6. Resist the band’s pull to rotate your torso, maintaining balance and posture.

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

  8. Switch stance and sides to train evenly.

Variations

  • Perform with outside leg forward for different hip stability emphasis

  • Increase band resistance or step further from anchor

  • Add isometric holds at full extension

  • Incorporate controlled walkouts to progress difficulty

Benefits

  • Builds anti-rotation core strength in a split stance

  • Improves balance and postural control

  • Engages hip stabilizers alongside trunk muscles

  • Functional carryover to sport, lifting, and daily activities

COACHING CUES

  • Keep chest square and don’t rotate.

  • Brace core and stay tall.

  • Drive through your front heel to stay balanced.

  • Press smoothly and control the return.

Notes

The Split Stance (inside leg in front) Anti-Rotation Press with Resistance Band is a progression from the standing anti-rotation press, adding a balance and hip stability challenge. It reinforces trunk control and posture under resistance, making it effective for both athletes and general fitness training.

Sky Winn
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Standing Anti-Rotation Hold with Resistance Band
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Split Stance Outside Leg in Front Anti-Rotation Press with Resistance Band