Split Stance Inside Leg Quick Twist with Resistance Band
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Core
Rotational
Power
Stability
Banded
Split Stance
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Resistance Band
Anchor Point
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Intermediate
Overview
The Split Stance (inside leg in front) Quick Twist with Resistance Band is a rotational core drill that combines speed, power, and stability. By staggering the inside leg forward, the stance challenges balance and hip stability while the banded chop builds trunk control and rotational strength.
Muscles Worked
PRIMARY:
Obliques
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Latissimus dorsi
Gluteus medius
Hip stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor in a split stance with the inside foot forward.
Hold the band with both hands at chest level, keeping tension on the band.
Brace your core and keep hips square.
Perform a quick chopping motion across your body, snapping the band away from the anchor.
Return under control to the starting position.
Repeat for the prescribed reps or duration, then switch sides.
Variations
Perform slower for stability and control
Increase band resistance for more intensity
Pause at end range to emphasize trunk control
Switch to outside leg forward for a different balance demand
Benefits
Builds rotational power and speed
Improves trunk and hip stability in a split stance
Strengthens anti-rotation capacity through dynamic force
Functional carryover to sports, lifting, and daily life movements
COACHING CUES
Keep hips square and let the chop twist from your trunk.
Snap the band out, then control the return.
Stay tall, don’t collapse forward.
Brace your core like preparing for impact.
Notes
The Split Stance (inside leg in front) Quick Twist with Resistance Band is a dynamic core exercise that develops rotational power while reinforcing stability through a staggered stance. It’s a versatile drill that blends balance, strength, and athletic movement.