Split Stance Outside 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 (outside leg in front) Quick Twist with Resistance Band is a core exercise that builds rotational speed and stability. By staggering the outside foot forward, the stance challenges balance differently than the inside-leg variation, while the banded chop develops trunk power and control against resistance.
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 outside foot forward.
Hold the band with both hands at chest level, maintaining tension.
Brace your core and keep hips square.
Perform a quick chopping motion across your body, snapping the band away from the anchor.
Control the return back to starting position.
Repeat for the prescribed reps or duration, then switch sides.
Variations
Perform slower for control and endurance
Increase band resistance or step farther from the anchor
Pause briefly at end range for added core engagement
Alternate with inside-leg-forward stance to train both patterns
Benefits
Builds rotational core power
Improves balance and hip stability in a split stance
Strengthens trunk control under dynamic load
Transfers to sport, lifting, and everyday rotation tasks
COACHING CUES
Snap the band across quickly, control on the way back.
Keep chest and hips square.
Brace your core like preparing for contact.
Stay tall, don’t collapse forward.
Notes
The Split Stance (outside leg in front) Quick Twist with Resistance Band is a dynamic variation of the quick chop that develops rotational strength and postural stability while challenging balance. Together with the inside-leg variation, it ensures complete training of both split stance patterns.