Tall Kneeling Anti-Rotation Press with Resistance Band
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Core
Stability
Anti-Rotation
Banded
Kneeling
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Resistance Band
Anchor Point
Airex Pad or Mat (optional)
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Beginner
Overview
The Tall Kneeling Anti-Rotation Press with Resistance Band is a core stability exercise performed from a tall kneeling position, which removes lower body assistance and emphasizes trunk control. Pressing the band out from the chest challenges the body to resist rotation while reinforcing posture and core engagement.
Muscles Worked
PRIMARY:
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Gluteus maximus
Middle and lower trapezius
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Kneel tall on an airex pad or yoga mat, body parallel to the anchor.
Hold the band with both hands at chest level, keeping baseline tension.
Brace your core and stay upright with glutes engaged.
Press the band straight out from your chest, fully extending your arms.
Pause briefly, resisting the pull of the band to rotate your torso.
Return slowly to chest level and repeat for the prescribed reps.
Switch sides to train evenly.
Variations
Add an isometric hold at full extension
Perform half-kneeling (one knee down) for hip stability emphasis
Step farther from the anchor or use a heavier band for more resistance
Progress to standing anti-rotation press for advanced challenge
Benefits
Builds anti-rotation strength and stability
Improves posture and trunk control
Reinforces core activation without lower body assistance
Accessible variation for beginners and rehab
COACHING CUES
Stay tall to not lean toward the band.
Brace your core like preparing for a punch.
Press straight from the chest.
Keep hips extended and glutes engaged.
Notes
The Tall Kneeling Anti-Rotation Press with Resistance Band is a foundational anti-rotation drill that strengthens the trunk and builds postural control. By removing the contribution of the lower body, this variation isolates the core and makes resisting rotation more challenging.