If you’re looking to improve core stability and resist unwanted rotation, the 1/2 Kneeling Pallof Press is a must-have in your training routine. This anti-rotation exercise fires up your core, glutes, and shoulders—teaching your body to stay strong under tension.
Step-by-Step Instructions (Half Kneeling)
- Set the Cable
Adjust the cable machine to chest height. - Get in Position
Start in a half kneeling position with the knee closest to the anchor point on the ground and the opposite foot planted flat. - Brace and Engage
Hold the handle close to your chest. Squeeze your glutes and brace your core for stability. - Press and Hold
Press the handle straight out from your chest.
Hold for a two-count at full extension. - Return with Control
Slowly bring the handle back to your chest, maintaining core tension throughout. - Stay Grounded
Focus on keeping your hips and lower body completely still. Avoid any rotation or shifting.
Modifications for All Levels
- Beginner? Try the Tall Kneeling Regression
- Kneel with both knees on the floor, hips stacked over knees.
- Perform the press the same way—hold and return with control.
- Ready to Level Up? Try the Standing Progression
- Stand with feet shoulder-width apart and knees slightly bent.
- Perform the press while keeping your hips square and still. This adds an extra stability challenge.
This move may look simple, but don’t be fooled—it’s a powerhouse for your core. Add it to your workouts to develop true stability and strength from the inside out.