Cable Split Stance Horizontal Pallof Press
Description
The cable split stance horizontal pallof press is performed in a split stance with one foot forward, pressing a cable handle straight out from the chest. The split stance challenges hip stability while the press challenges anti-rotation core strength. It is a strong functional core builder.
Equipment Required
Cable Split Stance Horizontal Pallof Press Instructions
- Set a cable to chest height and stand to one side of the machine.
- Get into a split stance with one foot forward and one back.
- Hold the handle at chest level with both hands.
- Brace your core hard against the cable pull.
- Press the handle straight out from your chest to full extension.
- Resist the cable trying to rotate you toward the machine.
- Pause briefly at full extension.
- Bring the handle slowly back to your chest. Complete reps before switching stances.
Cable Split Stance Horizontal Pallof Press Form & Visual
Cable Split Stance Horizontal Pallof Press Benefits
- Trains anti-rotation core
- Challenges hip stability
- Builds functional core strength
- Useful for athletes
- Improves trunk stability
- Carries over to lifts and sports
Cable Split Stance Horizontal Pallof Press Muscles Worked
- Obliques
- Rectus abdominis
- Transverse abdominis
- Hips
Cable Split Stance Horizontal Pallof Press Variations & Alternatives
- Pallof Press
- Half Kneeling Pallof Press
- Cable Anti-Rotation Press
- Plank with Reach
