# Half-Kneeling Pallof Press

URL: https://heatsy.app/ex/pallof-press-half-kneeling

Also known as: Pallof Press Half-Kneeling, Half Kneeling Pallof Press, Half-Kneeling Anti-Rotation Press

Body region: Core

## Muscles

- Main: External Oblique, Internal Oblique, Transversus Abdominis
- Helps: Deltoid, Serratus Anterior, Quadratus Lumborum, Rectus Abdominis
- Holds: Iliopsoas, Gluteus Maximus, Gluteus Medius

## Equipment

- Cable Station or Resistance Band

## Technique

1. Set a cable or band at chest height and kneel sideways to the anchor with the inside knee down.
2. Hold the handle at your chest with both hands.
3. Press the handle straight out until the arms are long.
4. Hold for a second while resisting the pull.
5. Return the hands to the chest and repeat, then switch sides.

### Cues

- Squeeze the glute of the kneeling leg to keep the pelvis level.
- Keep the ribs down and the torso tall.
- Do not let the handle drag your shoulders around.

### Common mistakes

- Twisting toward the anchor.
- Leaning away from the cable.
- Letting the hips shift sideways.

## Alternatives

- [Cable Pallof Press](https://heatsy.app/ex/cable-pallof-press)
- [Plank](https://heatsy.app/ex/plank)