Pallof Press

In today’s video, we’re focusing on the Pallof Press — a core-strengthening exercise designed to improve stability and anti-rotational control. With options for all fitness levels, this exercise is an essential addition to your routine!

Standard: Half-Kneeling Pallof Press (00:03)

1. Set the cable at chest height.
2. Begin in a half-kneeling position with the inside knee—closest to the anchor—on the ground and the opposite foot planted flat.
3. Hold the handle at your chest, squeezing your glutes and bracing your core.
4. Press the handle straight out, hold for a 1–2 count, then return slowly to your chest.
5. Keep your hips and lower body stable throughout the movement.

Regression: Tall Kneeling Pallof Press (00:38)

• For a simpler version, kneel with both knees on the ground, hips stacked over your knees.
• Follow the same movement: press straight out, hold for a 1–2 count, and return to your chest.
• Maintain control, keeping your hips and torso steady.

Progression: Standing Pallof Press (01:02)

• For a more advanced challenge, stand with feet shoulder-width apart and knees slightly bent.
• Hold the handle at your chest, brace your core, and press straight out like a ‘punch.’
• Hold for a 1–2 count, then return to your chest.
• Focus on keeping your hips locked and your lower body stable throughout.

This exercise is perfect for building core stability and strength while protecting against unwanted rotation. Choose the variation that fits your level and progress as you build strength!