Peak Health

Half-Kneeling Pallof Press

Abdominals · Glutes · Shoulders · Cable

How to do it

  1. Set a cable handle at chest height. Kneel side-on to the stack on the knee farthest from it, with the other foot flat on the floor in front of you.
  2. Hold the handle with both hands against the centre of your chest. Tuck your tail bone under and squeeze the glute of the kneeling leg.
  3. Press the handle straight out until your arms are fully extended. Do not let the cable rotate your torso.
  4. Pause for a moment, then bring the handle back to your chest under control.
  5. Finish all reps, then repeat on the other side.
Primary muscle
Abdominals
Secondary muscles
Glutes · Shoulders
Equipment
Cable
Sides
One side at a time