How to do a Supine Pallof Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Supine Pallof Press
Target muscles worked
Instructions for Proper Form
Supine Pallof Press is an anti-rotation core exercise performed lying on your back. This variation targets your core muscles while minimizing strain on your lower back. By using a cable machine, you can maintain consistent tension throughout the press, making it an excellent choice for developing core stability and strength, especially for those looking to reduce lower back involvement.
- Attach the loop band to a stable anchor point that’s about a forearm’s length from the floor.
- Lie down next to the anchored loop band so that it’s in line with your shoulders
- Grasp the band in the hand that’s closer to the anchor point.
- Secure the loop band between both of your hands and bring the band to the center of your chest.
- Move away from the anchor point until there is tension on the band.
- Slowly extend your arms straight up—you should feel the tension in your core increase as the band moves further away from you.
- 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 Supine Pallof Press
1. Sit Up
93.8 mSCORESWAPPED 55 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.
2. Dead Bug
92.4 mSCORESWAPPED 40 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.
3. Plank
92.8 mSCORESWAPPED 32 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.
4. Bicycle Crunch
91.8 mSCORESWAPPED 30 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.
5. Russian Twist
96.2 mSCORESWAPPED 30 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.
6. Scissor Kick
94.2 mSCORESWAPPED 26 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
7. Side Bridge
85.8 mSCORESWAPPED 26 TIMESSide Bridge is a variation of the more standard Plank. Like planks, this bodyweight exercise targets your core, but adds more emphasis on your obliques. Isolating each side can help you identify and address any strength discrepancies between sides.
8. Leg Raise
96.5 mSCORESWAPPED 26 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
9. Oblique Crunch
86.7 mSCORESWAPPED 25 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.
10. Alternating Heel Touch
78.2 mSCORESWAPPED 25 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.