Cable Half Kneeling Pallof Press
Description
The cable half kneeling Pallof press uses a chest-height cable with the lifter in a half kneeling position (one knee on floor, one foot in front). Pressing the cable handle straight out from the chest while resisting the lateral pull trains anti-rotation core strength while the half kneeling adds hip stability demand.
Equipment Required
Cable Half Kneeling Pallof Press Instructions
- Set a cable to chest height with a single handle.
- Half kneel with your right knee on the floor and left foot planted in front.
- Position yourself perpendicular to the cable with the cable on your right side.
- Grip the handle with both hands at chest level.
- Brace your core hard against the lateral pull.
- Press the handle straight out from your chest until your arms are extended.
- Hold the press while resisting the cable pull.
- Bring the handle back to your chest with control. Complete reps, switch sides and stance.
Cable Half Kneeling Pallof Press Form & Visual
Cable Half Kneeling Pallof Press Benefits
- Combines anti-rotation core with hip stability
- Builds core stability under lateral force
- Strong oblique engagement
- Half kneeling challenges hip control
- Useful for athletes who need core stability
- Constant cable tension through the range
Cable Half Kneeling Pallof Press Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Quadratus lumborum
- Gluteus medius
Cable Half Kneeling Pallof Press Variations & Alternatives
- Pallof Press
- Cable Pallof Press
- Standing Pallof Press
- Tall Kneeling Pallof Press
