Half-Kneeling Pallof Press
A Pallof press performed in a half-kneeling stance, which removes help from the legs and challenges hip stability. It trains anti-rotation strength of the core and pelvis.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a cable at chest height and kneel side-on with the inside knee down and outside foot forward, holding the handle at your sternum.
Squeeze the glute of the down leg and brace your abs.
Press the handle straight out from your chest.
Hold briefly with arms extended and torso square.
Return the handle to your chest and repeat, then switch sides.
Breathing: Exhale as you press out, inhale as you return.
Coaching tips
Tall spine
Squeeze the down-side glute
Don't let the cable turn you
Common mistakes
Arching the lower back
Rotating toward the anchor
Letting the front knee cave in
Safety notes
Place a pad under the down knee for comfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.