Supine Pallof Press
The Supine Pallof Press is a floor-based core stability exercise that challenges your abdominals to resist rotation while pressing a cable or band. By performing this movement lying on your back, you isolate the obliques and deep core muscles while minimizing stress on the lower back.
Because this is an anti-rotation stability exercise, the AI specifically analyzes your RPE and consistency to ensure you are creating sufficient internal tension without compensating. If your recovery data indicates lower back fatigue or high stress (low HRV), the app may recommend this stable, floor-based variation over standing alternatives to protect your spine. Over time, the AI tracks your stability improvements to precisely time when you should graduate to kneeling or standing progressions.
Form Cues
- Lie flat with knees bent and feet planted firmly
- Press your lower back into the floor to engage your core
- Exhale forcefully as you press the handle straight up over your chest
- Resist the sideways pull of the cable throughout the movement
- Inhale slowly as you return the handle to your chest
- Don't allow your lower back to arch off the floor
- Don't let your hips or shoulders lift or rotate
- Don't let your knees sway side-to-side
- Don't rush the tempo; keep the movement controlled
- Don't press the handle over your face or neck
Common Mistakes
- Arching the lower back
- Rotating torso toward anchor point
- Shifting knees sideways
- Holding breath during exertion
- Rushing the repetition speed
Muscles Worked
This exercise primarily targets the deep core stabilizers, specifically the transverse abdominis and obliques, by forcing them to resist rotational forces. It also recruits the rectus abdominis for anterior stability and the anterior deltoids to control the pressing movement of the arms.
Primary
Secondary
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