Exercise Library
Band
Band Pallof Glute Bridge
Glute bridge with a Pallof hold, building hip extension while the core resists rotation.
hingerotationcore
Why it matters for golf
Hip extension powers the strike, and the Pallof hold makes the trunk resist twist at the same time. It teaches the hips and core to do separate jobs, the same split the downswing demands.
Coaching cues
- Set the Pallof hold at the chest before you bridge.
- Drive through the heels, squeeze the glutes at the top.
- Do not let the band pull the arms or hips off center.
- Ribs down, no arching the low back.
Common faults
- Hips dropping to one side against the band pull.
- Low back arching to finish the bridge instead of the glutes.