1-leg Band Pallof Alphabets
1-leg Band Pallof Alphabets is a unilateral mobility exercise training the hip, shoulder, and lumbar spine across the sagittal, frontal, and transverse planes, using Band.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Band
- Primary joints
- Hip · Shoulder · Lumbar Spine
Demo video
01
How to perform it
- 1Stand on one leg facing a cable or band anchor and trace letter patterns with the handle in a Pallof position. This combines single-leg balance with anti-rotation core challenge and shoulder mobility all in one drill. Keep your pelvis level and resist rotation through the core.
02
Training profile
Fascial lines
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
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