Pallof Press (Tall Kneeling)

How to do it

1. Kneel tall sideways to a cable stack or anchored resistance band set at chest height, hips stacked directly over knees.
2. Grip the handle with both hands at the sternum and shuffle the knees out until the line is taut.
3. Brace the core and press the handle straight out from the chest while keeping the hips level and squared to the front.
4. Hold the extended position for a moment, resisting the pull that tries to rotate the torso toward the anchor.
5. Exhale on the press out and inhale returning the handle to the chest with control.
6. Keep the rear knee and hip from sagging toward the anchor side; a common fault is letting the hips rotate instead of resisting through the core.

Muscles worked

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