Pallof Press Walk Out
A dynamic core stability exercise where you hold a resistance cable extended at chest height and step laterally away from the anchor point. This movement targets the obliques and transverse abdominis by forcing your core to resist twisting forces while your lower body is in motion.
Because this exercise combines isometric upper body tension with dynamic lower body movement, the AI analyzes your set duration and RPE to ensure you aren't compensating due to fatigue. If your daily recovery metrics (HRV) are low or you report lower back tightness, the app can instantly recommend regressing to a static Pallof Press or kneeling variation to maintain safety without skipping the workout.
Form Cues
- Brace your core as if anticipating a punch
- Keep your arms fully extended at chest height
- Maintain square hips and shoulders facing forward
- Take small, deliberate lateral steps
- Keep your shoulder blades pulled down and back
- Don't let the cable pull your torso toward the machine
- Don't lean away from the anchor point for leverage
- Don't bend your elbows to reduce the tension
- Don't rush the steps or bounce
- Don't allow your hips to rotate as you walk
Common Mistakes
- Rotating the torso toward the anchor
- Leaning sideways to compensate for weight
- Bending the elbows
- Taking steps that are too large
- Holding breath during the movement
Muscles Worked
This exercise primarily targets the obliques and transverse abdominis, training them to function as rigid stabilizers against rotational forces. It also recruits the anterior deltoids to hold the arms up and the glutes to stabilize the pelvis during the walking motion.
Primary
Secondary
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