Exercise Guide
Half-Kneeling Pallof Press
A Pallof press from one knee. Taking the stance away means the core cannot borrow stability from your legs.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Cable
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesShoulders
How to Perform
- 1
Set a cable at chest height and kneel side-on to it with the inside knee down.
- 2
Hold the handle at your sternum with both hands and set your hips square.
- 3
Press your hands straight out and resist the pull toward the machine.
- 4
Return to your chest and repeat, then switch sides and knees.
Tips
- ★Squeeze the glute of the down leg - that is what stops the hips rotating.
- ★Much harder than standing, so drop the weight when you switch to this version.