Standing Anti-Rotation Hold 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 Standing Anti-Rotation Hold with Resistance Band is a core stability exercise that challenges the body to resist rotation in a tall, upright stance. By pressing the band out and holding, the exercise trains the trunk to stay square and braced against continuous rotational force.
Muscles Worked
PRIMARY:
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Gluteus medius
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Stand parallel to the anchor with feet shoulder-width apart.
Hold the band with both hands at your chest, maintaining baseline tension.
Brace your core, keeping chest and hips square.
Press the band straight out from your chest and hold at full extension.
Maintain posture and resist the band’s pull for the prescribed duration.
Return the band slowly to your chest and reset as needed.
Switch sides to train both directions.
Variations
Perform in a narrow stance to increase balance challenge
Use a split stance (inside or outside leg forward) for hip stability emphasis
Increase band resistance or step further from anchor
Add pulses or timed intervals for endurance
Benefits
Builds anti-rotation core strength in an upright position
Reinforces posture and trunk control
Engages hip and leg stabilizers to maintain balance
Simple, effective exercise for all levels
COACHING CUES
Stay tall and square so your torso doesn’t rotate.
Brace your core like preparing for it to be punched.
Control your breathing during the hold.
Notes
The Standing Anti-Rotation Hold with Resistance Band is a foundational anti-rotation exercise that strengthens the trunk against rotational forces. It’s an accessible variation that builds posture, balance, and stability, serving as a bridge between kneeling and more advanced anti-rotation progressions.