Cable Half Kneeling Pallof Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Cable
HOW TO PERFORM
- Set a cable handle at chest height and kneel side-on to it, the knee nearest the stack down and the outside foot flat in front.
- Hold the handle at the chest with both hands and squeeze the glute of the down leg.
- Press the hands straight out and resist the cable turning you toward the stack, then bring them back to the chest with control.
- Finish the set, then turn around and switch sides.
FORM TIPS
- Stay tall over the down knee. Kneeling takes the hips out of it, so any twist is the trunk losing the fight.
TARGET MUSCLES
Primary
- Obliques
Secondary
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.