Full Kneeling Pallof Press
The Full Kneeling Pallof Press is an anti-rotation core exercise performed on both knees that challenges your stability by resisting lateral tension. It isolates the deep abdominal muscles and glutes while removing assistance from the lower legs, making it highly effective for improving posture and spinal health.
Because this exercise relies on isometric stability rather than movement range, visual feedback isn't enough; the AI analyzes your RPE and set duration to ensure you are creating sufficient internal tension without compensating. If your profile tracks lower back sensitivity, the AI can recommend this variation over rotational movements to build safety and stability first. Additionally, by integrating your daily recovery scores, the app can adjust the hold time or resistance volume to prevent fatigue-induced form breakdown.
Form Cues
- Squeeze your glutes hard to push your hips forward
- Exhale sharply as you press the handle away
- Keep your hands directly in line with your sternum
- Maintain a tall, vertical spine throughout the set
- Pause for a distinct second at full extension
- Don't let the cable pull your torso toward the machine
- Don't sit back onto your heels; stay tall
- Don't shrug your shoulders up toward your ears
- Don't rely on momentum to push the weight out
Common Mistakes
- Leaning the torso away from the anchor point
- Allowing the hips to rotate or twist
- Relaxing the glutes and overarching the lower back
- Rushing the tempo and missing the isometric hold
- Positioning the knees too wide for stability
Muscles Worked
This exercise primarily targets the obliques and transverse abdominis, acting as a 'brace' to protect the spine against rotational forces. By performing this in a tall kneeling position, you also heavily engage the glutes to maintain hip extension, ensuring your core stability connects effectively to your lower body.
Primary
Secondary
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