Looking for an anti-rotation core exercise that challenges stability, strength, and control? The 1/2 Kneeling Pallof Press with Vertical Lifts is a dynamic variation that lights up your core, shoulders, and glutes—while keeping your body grounded and steady.
Step-by-Step Instructions (Half Kneeling Version)
- Set Your Stance
Start in a half kneeling position, with the knee closest to the anchor point on the ground and the opposite foot planted flat. - Hold the Handle
Bring the handle to your chest, keeping your posture upright. - Engage Your Core
Squeeze your glutes and brace your core to lock in your lower body. - Press and Lift
- Press the handle straight out in front of you.
- Without pausing, slowly lift the handle up to forehead height.
- Then lower it down to belly button height in a controlled motion.
- Stay Steady
Maintain slow, controlled movement throughout. Your hips and lower body should remain rock solid—no swaying!
Modifications for Every Level
- Beginner? Try the Tall Kneeling Regression
- Kneel on both knees, hips stacked over your knees.
- Perform the same press and vertical lift while staying stable.
- Want a Challenge? Try the Standing Progression
- Stand with feet shoulder-width apart, knees slightly bent.
- Keep your hips steady as you press and lift—this will test your anti-rotation control even more.
This move is perfect for core training days, warm-ups, or strength circuits. It trains stability, posture, and coordination in a way most exercises miss.