Split Stance Outside Leg in Front 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 Split Stance (outside leg in front) Anti-Rotation Press with Resistance Band is a core exercise that emphasizes anti-rotation strength, hip stability, and postural control. With the outside leg forward, the stance places more demand on balance and coordination while resisting the rotational pull of the band.
Muscles Worked
PRIMARY:
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Gluteus medius
Quadriceps
Hip stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor in a split stance, with the outside leg staggered forward.
Hold the band with both hands at chest level, maintaining baseline tension.
Brace your core, keeping chest and hips square.
Press the band straight out from your chest, extending arms fully.
Resist the band’s pull to rotate your torso, maintaining balance and posture.
Return slowly to the chest and repeat for prescribed reps.
Switch stance and sides to train evenly.
Variations
Perform with inside leg forward to shift emphasis
Step further from the anchor to increase resistance
Add pauses at full extension for endurance
Progress to anti-rotation walkouts for dynamic challenge
Benefits
Builds anti-rotation strength in a split stance
Enhances hip and trunk stability
Improves balance and coordination under load
Functional crossover to sports, lifting, and daily activities
COACHING CUES
Stay tall to fight the urge of leaning into the band.
Brace your core the entire time.
Press straight out from the chest.
Drive through your front heel to stay balanced.
Notes
The Split Stance (outside leg in front) Anti-Rotation Press with Resistance Band is a functional core drill that challenges balance and trunk stability in an offset stance. It complements the inside-leg-forward variation, ensuring both stances are trained for complete core and hip control.