Half-Kneeling Cable Pallof press
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Core
Secondary:Glutes
Tertiary:Hip Muscles
📋 How to Perform
- Set a cable pulley at chest height with a single handle.
- Kneel side-on to the machine on one knee, with your other foot flat in front and hips square.
- Hold the handle at the middle of your chest with both hands, far enough out that the cable is taut.
- Brace your core and squeeze the glute of your down leg.
- Press the handle straight out from your chest until your arms are extended.
- Hold for 1 to 2 seconds, resisting the pull toward the machine.
- Bring the handle back to your chest slowly.
- Repeat for the desired number of reps, then switch sides.
💡 Pro Tips
- Focus on resisting rotation, not generating power.
- Keep your hips and shoulders square, don't let them twist.
- Breathe steadily, maintain core tension throughout.
⚠️ Common Mistakes to Avoid
- Letting the hands drift toward the anchor as you press, which shortens the lever and eases the core load.
- Leaning the torso away from the cable to fight the pull, which offloads the obliques the press trains.
- Sitting back toward the rear heel, which unlocks the hips and lets the pelvis shift under the cable's pull.
