Half-Kneeling Pallof Press
Core · core · beginner
Start
FinishHow to do it
Kneel side-on to a band anchored at chest height with the inside knee down, hold the handle at the sternum, then press it straight out and back in while refusing to let the band twist you toward the anchor.
Muscles worked
Primary: core · Also works: obliques, glutes, shoulders
Equipment
Resistance bands
Common mistakes
- Letting the arms drift toward the anchor as they extend instead of pressing dead straight ahead
- Sitting back on the heel and letting the hip on the down-knee side sag — squeeze that glute
- Using a band so heavy the whole torso rotates on every press
Variations
- Tall kneeling on both knees
- Hold the pressed-out position for five seconds per rep
- Step further from the anchor to increase the twisting force
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Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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