Cable Half Kneeling Adductor Pallof Press
Description
The cable half kneeling adductor pallof press is performed in a half kneeling position with a small ball or pad squeezed between the knees while pressing a cable handle straight out from the chest. The squeeze adds adductor activation to the anti-rotation core work. It builds core stability and inner thigh strength.
Equipment Required
Cable Half Kneeling Adductor Pallof Press Instructions
- Set a cable to chest height and stand to one side of the machine.
- Get into a half kneeling position with the inside knee down.
- Squeeze a small ball or pad between your knees.
- Hold the handle at chest level with both hands.
- Brace your core hard.
- Press the handle straight out from your chest to full extension.
- Resist the cable pulling you toward the machine.
- Pause briefly, then bring the handle slowly back to your chest.
Cable Half Kneeling Adductor Pallof Press Form & Visual
Cable Half Kneeling Adductor Pallof Press Benefits
- Trains anti-rotation core
- Adds adductor activation
- Builds inner thigh strength
- Improves trunk stability
- Useful for athletes
- Strengthens hip stabilizers
Cable Half Kneeling Adductor Pallof Press Muscles Worked
- Obliques
- Adductors
- Rectus abdominis
- Transverse abdominis
Cable Half Kneeling Adductor Pallof Press Variations & Alternatives
- Pallof Press
- Half Kneeling Pallof Press
- Cable Anti-Rotation Press
- Copenhagen Plank
