How to do a Reverse Lunge With 1/2 Kneeling Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Reverse Lunge With 1/2 Kneeling Pallof Press
Workouts with Reverse Lunge With 1/2 Kneeling Pallof Press
Target muscles worked
Instructions for Proper Form
Reverse Lunge With 1/2 Kneeling Pallof Press is a compound exercise that targets the quads, glutes, and core. This exercise combines a reverse lunge with a Pallof Press, challenging your core stability as you press. The anti-rotation element of the Pallof Press adds an additional core stabilization demand, making this an effective exercise for improving overall strength and stability.
- Secure the loop band to a stable anchor point that’s at about chest height.
- Stand with your feet a little wider than your hips behind the anchor point.
- Use both hands to grab the loop band in an overhand grip and hold the band close to your chest.
- Move away from the anchor point until you feel tension in the band.
- Reach one leg behind you, and plant the ball of that foot on the floor.
- Slowly bend your front knee to drop your hips closer to the ground.
- While holding this position, extend both of your arms forward and keep your core engaged.
- Hold this position for a moment.
- Engage your quads, glutes, and hamstrings to extend your front leg and pull yourself back to your starting position.
- As you’re extending your leg, bend your elbows and bring your hands back to your chest.
- Alternate your lunging leg for the rest of the set.
- Switch sides and repeat.
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