Cable Half Kneeling Pallof Press

1. Set a cable handle at chest height and kneel side-on to the machine, inside knee down and outside foot planted forward.
2. Position both knees at roughly 90 degrees, with your down knee padded for comfort.
3. Hold the handle with both hands against the center of your chest.
4. Brace your core, squeeze the glute of the down leg, and press the handle straight out until your arms are extended.
5. Hold the extended position for two to three seconds while resisting the pull toward the machine.
6. Bring the handle back to your chest under control.
7. Complete 8 to 12 reps, then turn around and repeat on the other side.

Common Mistakes

• Letting the arms drift: If the handle pulls toward the machine during the press, the load is too heavy. The hands should travel in a straight line from the chest.
• Rotating the hips: The whole point is resisting twist. Keep hips and shoulders square to the front like headlights on a car.
• Leaning away from the stack: Tilting the torso sideways uses body weight instead of core strength. Stay perfectly vertical over your base.
• Collapsing the kneeling position: A lazy back leg lets the hips wobble. Squeeze the rear glute so the lower body is a stable pillar.