How to do a Full Kneeling Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Full Kneeling Pallof Press
Target muscles worked
Instructions for Proper Form
Full Kneeling Pallof Press is a core stability exercise that primarily targets the obliques. By performing this exercise in a kneeling position, you reduce lower body involvement and focus on core stabilization. The use of a cable or resistance band allows for consistent tension and controlled resistance, making this a great exercise for building core strength and stability.
- Attach your loop band to a stable anchor point that’s at about the same height as your hands.
- Grasp the loop band with both hands and bring it close to your body.
- Kneel far enough behind the anchor point to create tension in the band.
- Maintain proper form and posture during this exercise by keeping your core engaged, and back straight.
- Extend your arms out in front of you—the tension in your core should increase as you extend your arms.
- Engage your core to resist being pulled to the side by the band.
- Hold this position for a moment at the end of the movement.
- Slowly return to the starting position.
- Switch sides and repeat.
Alternatives & Variations to Full Kneeling Pallof Press
1. Bicycle Crunch
91.8 mSCORESWAPPED 65 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
2. Crunches
94 mSCORESWAPPED 59 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Pallof Press
49.9 mSCORESWAPPED 41 TIMESA core stabilization exercise that uses cable resistance to challenge the abs, obliques, and lower back. It’s effective for building core strength and stability, with the added benefit of improving posture and reducing lower back strain.
4. Dead Bug
92.4 mSCORESWAPPED 41 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
5. Oblique Crunch
86.7 mSCORESWAPPED 34 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
6. Plank
92.8 mSCORESWAPPED 31 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
7. Russian Twist
96.2 mSCORESWAPPED 29 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Leg Pull-In
94.9 mSCORESWAPPED 28 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
9. Sit Up
93.8 mSCORESWAPPED 28 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
10. Bird Dog
75.9 mSCORESWAPPED 27 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.