Half-Kneeling Pallof Press

Technique

How to perform Half-Kneeling Pallof Press

1. Attach a single-handle cable at chest height and kneel sideways to the anchor so your inside knee is down and outside foot is planted forward, forming a 90‑degree angle at both knees.
2. Grasp the handle with both hands at your sternum, elbows tucked, shoulders stacked over hips, and core braced.
3. This is your starting position.
4. Exhale as you press the handle straight out from your chest until your elbows are fully extended, resisting the cable's pull and keeping your torso square.
5. Pause briefly with arms extended, maintaining a neutral spine and steady hips while feeling your obliques engage.
6. Inhale as you draw the handle back to your chest under control, preventing any rotation or sway.
7. Repeat for the prescribed repetitions, then switch sides by kneeling with the opposite knee down and perform the sequence on the other side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.