Tall Kneeling Anti-Rotation Hold with Resistance Band

• CATEGORY

  Core

  Stability

  Anti-Rotation

  Banded

• EQUIPMENT NEEDED

  Resistance Band

  Anchor Point

  Airex Pad or Mat (optional)

• LEVEL

  Beginner

Overview

The Tall Kneeling Anti-Rotation Hold with Resistance Band is a core stability exercise designed to train the body’s ability to resist unwanted trunk rotation. Performed in a tall kneeling position, this exercise reduces assistance from the lower body and emphasizes posture, balance, and deep core engagement.

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Muscles Worked

PRIMARY:

• Core stabilizers

SECONDARY:

• Rectus abdominis

• Erector spinae

• Gluteus maximus

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STEP-BY-STEP INSTRUCTIONS

1. Place an anchored resistance band at chest height.

2. Kneel upright on an airex pad or yoga mat, positioning yourself parallel to the anchor.

3. Hold the band with both hands at your chest, creating tension.

4. Press the band straight out in front of your chest, keeping arms extended.

5. Maintain an upright torso and resist the band’s pull to rotate your body.

6. Hold for the prescribed duration, keeping core tight and hips extended.

7. Slowly return the band to your chest to complete the hold.

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Variations

• Perform split kneeling (one knee down) for added hip stability challenge

• Increase resistance by stepping further from the anchor

• Perform with isometric holds or slow presses/retractions

• Progress to standing anti-rotation hold for greater challenge

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Benefits

• Strengthens deep core stabilizers

• Improves anti-rotation control and trunk stability

• Builds postural awareness in a controlled position

• Useful for athletes, injury prevention, and general fitness

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COACHING CUES

• Stay tall to not lean toward the anchor.

• Brace your core as if preparing for a punch.

• Press arms straight and keep shoulders relaxed.

• Squeeze glutes to maintain hip extension.

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Notes

The Tall Kneeling Anti-Rotation Hold with Resistance Band is a foundational anti-rotation drill that builds core strength, posture, and control. It removes the assistance of the lower body, forcing the core to resist rotation and stabilize the trunk. Excellent for athletes, general population, and rehabilitation settings.