Reverse Lunge With 1/2 Kneeling Pallof Press
A functional compound exercise that combines a lower-body reverse lunge with an anti-rotation cable press to build total body stability. This movement targets the quadriceps and glutes while simultaneously challenging the core to resist rotational forces.
Because this complex movement requires significant coordination between your lower body and core, AI coaching is vital for monitoring your stability and fatigue levels. By analyzing your RPE and set duration, the app can detect if your core is failing before your legs do, auto-adjusting the resistance to ensure you maintain proper anti-rotation tension without compromising knee safety. Additionally, if your daily recovery data indicates high leg fatigue, the AI can suggest a static Half Kneeling Pallof Press to isolate the core while sparing your legs.
Form Cues
- Step back into a controlled lunge while keeping your chest up
- Press the handle straight out from your chest as you descend
- Brace your core hard to resist the cable pulling you sideways
- Keep your hips and shoulders perfectly square to the front
- Drive through your front heel to return to the starting position
- Don't let your torso rotate toward the cable machine
- Don't allow your front knee to cave inward
- Don't arch your lower back as you press the handle out
- Don't rush the movement; rely on momentum instead of muscle
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Rotating the torso towards the anchor point
- Allowing the front knee to collapse inward
- Rushing the rep and losing balance
- Using arms instead of core to stabilize
- Leaning the torso forward or backward
Muscles Worked
This exercise is a powerhouse for functional strength, primarily targeting the quadriceps and glutes through the lunge pattern. Simultaneously, the Pallof press component heavily recruits the internal and external obliques and transverse abdominis to resist rotation, effectively connecting your upper and lower body strength.
Primary
Secondary
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