Cable exercise

Half-Kneeling Pallof Press (Cable) form, muscles worked, and workout tracking

The half-kneeling Pallof press is an anti-rotation cable exercise performed with one knee down and the inside leg forward, pressing the handle out from the chest while the narrow base amplifies demand on the obliques, glutes, and hip stabilizers. Coaches use it to expose and correct left-right trunk asymmetries and to train rotational stability in a hip position that mirrors lunging, sprinting, and split-stance lifting.

Half-Kneeling Pallof Press (Cable) illustration

How to do Half-Kneeling Pallof Press (Cable)

  1. 1Set a cable pulley to roughly chest height and take a half-kneeling position side-on to the machine, inside knee down and outside foot flat in front.
  2. 2Hold the handle with both hands at the center of your chest and shift until the cable is taut, keeping both hips facing straight ahead.
  3. 3Squeeze the glute of your down leg, brace your core, and exhale as you press the handle straight out from your sternum.
  4. 4Resist the cable's pull; do not let your torso rotate, your hips swivel, or your weight collapse toward the machine.
  5. 5Pause with arms extended, then inhale as you return the handle to your chest under control, finishing all reps before switching sides.

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Track Half-Kneeling Pallof Press (Cable) in Plates

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