If you’re looking to challenge your core, improve rotational control, and boost overall stability, the 1/2 Kneeling Pallof Press with Rotations is a powerhouse move. This anti-rotation exercise targets deep core muscles and teaches your body how to resist unwanted movement—great for athletes and anyone wanting a stronger, more stable trunk.
How to Perform the 1/2 Kneeling Pallof Press with Rotations
1. Setup:
- Set a cable or resistance band at chest height.
- Get into a half-kneeling position: the knee closest to the anchor point is on the ground, opposite foot planted forward.
2. Core Activation:
- Hold the handle close to your chest.
- Squeeze your glutes and brace your core for stability.
3. Press and Rotate:
- Press the handle straight out in front of your chest.
- Pause, then rotate fully toward the anchor point.
- Reverse and rotate fully away, crossing your midline in both directions.
- Keep the movement slow and controlled, focusing on torso rotation—not your hips.
4. Maintain Form:
- Your lower body stays locked in place.
- The rotation should come only from your upper body.
Modifications:
Need an Easier Version?
Try the tall kneeling variation:
- Both knees on the floor, hips stacked over your knees.
- Follow the same pressing and rotating sequence while keeping your hips steady.
Want a Challenge?
Try the standing progression:
- Stand with feet shoulder-width apart, knees slightly bent.
- Perform the press and rotation with strict control, keeping hips square and grounded.
This exercise is a must for anyone looking to strengthen their core, improve rotational strength, and enhance functional movement. Want help adding it to a full workout? Just let me know!