Half-Kneeling Pallof Press


  1. Pallof 1 square
    Begin in a half-kneeling position to right side of cable machine or anchor point of a resistance band. Bring left leg forward with knee bent 90° and back knee on floor directly under hips. Hold handle of cable machine or resistance band in front of you close to body with some tension on the band or cable.
  2. Pallof 2 square
    Keeping abs tight, extend arms forward. Bring handle back toward chest and repeat for given sets/reps.