How to do a Full Kneeling Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Full Kneeling Pallof Press
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.
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