Kneeling Pallof Press

  1. Kneel side-on to a cable machine or secure a resistance band at chest height.
  2. Grasp the handle (or end of the band) with both hands and take a kneeling step away to create tension.
  3. Position your knees shoulder-width apart for stability.
  4. Hold the handle or band close to your chest, keeping your hands centered in front of you.
  5. Engage your core muscles to stabilize your torso. This is your starting position.
  6. Slowly press the handle or band straight out in front of your chest, keeping your arms straight.
  7. Ensure your hips and shoulders stay squared and facing forward throughout the movement.
  8. Hold the fully-pressed position for 1-2 seconds.
  9. Slowly return the handle or band back to the starting position with control.
  10. Repeat for the desired number of repetitions.
  11. Switch sides and perform the exercise to work the core muscles evenly.

Primary Muscles

  • Abdominal
  • Oblique

Secondary Muscles

  • Lower Back
  • Rotator Cuff - Back
  • Rotator Cuff - Front
  • Shoulder - Front
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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