Pallof Press (Half Kneeling)

How to do it

1. Kneel in a half kneeling stance beside an anchored cable or band, front foot flat and back knee down, hip stacked over the down knee.
2. Hold the handle at your chest with both hands and brace your core to keep your hips level.
3. Press the handle straight out from your chest until your arms extend, resisting rotation from the half kneeling base, working the core.
4. Hold the extended position briefly, then draw the handle back to your chest under control.
5. Exhale as you press out and inhale as you bring the handle back in.
6. Keep your hips square and level rather than letting the down-knee side rotate toward the anchor.

Muscles worked

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