Pallof Press (Half-Kneeling)

CoreBand

A regression of the standing Pallof press performed in a half-kneeling stance, which reduces base stability demands slightly while still training the trunk to resist rotational pull from the band.

Demo: General S&C demo

Sets

3

Reps

10 per side

Rest

45s

Contraindications

Knee pain in half-kneeling — pad the down knee.

Setup

Anchor band at chest height. Kneel with the inside knee down, outside foot forward at 90 degrees, band anchored to the side of the down knee.

Execution

  1. 1Squeeze the down-side glute to stabilize the pelvis
  2. 2Hold the band at the sternum with both hands
  3. 3Press the band straight out without letting the torso rotate
  4. 4Return to the chest under control
  5. 5Repeat for reps, then switch the kneeling leg and anchor side

Key cues

  • Squeeze the down knee's glute hard
  • Stay square, resist the twist
  • Press straight out in front of the sternum
  • Down knee stays quiet, no shifting

Common faults

  • Torso rotating toward the band anchor
  • Hips shifting or rocking during the press
  • Down knee sliding out of position
  • Pressing the band too fast, losing control

Tweaks

  • Add a hold at full extension
  • Progress to standing or split stance
  • Increase band tension for more challenge

Regressions

Pallof Press (Tall-Kneeling)

Progressions

Pallof Press (Standing)

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Glutes, Hip Flexors

Notes

ANTI-ROTATION. Common regression used before the standing Pallof press.

Sources

Attribution: John Pallof, half-kneeling regression popularized broadly in physical therapy and S&C