Standing 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 Standing Anti-Rotation Press with Resistance Band is a core stability exercise designed to challenge the body’s ability to resist rotational forces. By pressing the band away from the chest in a standing position, the exercise emphasizes posture, trunk control, and anti-rotation strength in an upright, functional stance.
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, feet shoulder-width apart, band in both hands at chest level with tension already applied.
Brace your core and keep hips square.
Press the band straight out in front of your chest, extending arms fully.
Hold momentarily, resisting the band’s pull to rotate your body.
Return slowly to the chest and repeat for prescribed reps.
Switch sides to train both directions.
Variations
Perform in a split stance for added hip and balance challenge
Increase band resistance or step further away from the anchor
Add isometric holds at full extension for core endurance
Progress to a walkout version, maintaining tension while stepping away
Benefits
Strengthens deep core stabilizers
Trains anti-rotation strength in a functional standing position
Improves posture and trunk control
Builds athletic carryover for sport, lifting, and daily activities
COACHING CUES
Keep shoulders square, don’t let the band twist you.
Brace your core like preparing for a punch.
Press straight out from the chest.
Stay tall and avoid leaning toward the anchor.
Notes
The Standing Anti-Rotation Press with Resistance Band is a foundational anti-rotation drill that builds core strength, posture, and trunk control in an upright position. It is an excellent progression from kneeling variations and carries over well to sport and everyday movement patterns.