This movement combines a foundational squat with a Pallof press rotation to train full-body coordination, lower-body strength, and controlled anti-rotation. Holding a band anchored to the side challenges the trunk to stay organized as the legs produce force. Lower into a controlled squat, then as you stand, press the band forward and rotate the rib cage away from the anchor while keeping the pelvis stable. The spine stays long, ribs stay contained, and the movement remains deliberate. If you feel this in the lower back, shorten the press or slow the tempo. This is strength with restraint, not speed or force.