Pallof Press (Tall-Kneeling)

CoreBand

A Pallof press performed from tall kneeling with both knees down, removing the leg-drive contribution entirely so the anti-rotation demand falls purely on the trunk and hips.

Demo: General S&C demo

Sets

3

Reps

10 per side

Rest

45s

Contraindications

Knee discomfort — use a pad under the knees.

Setup

Anchor a band at chest height. Kneel tall on both knees, perpendicular to the anchor, holding the band at the sternum.

Execution

  1. 1Get hips level and stacked directly under the shoulders
  2. 2Hold the band at the chest with both hands
  3. 3Press straight out without letting the hips or torso rotate
  4. 4Return to the chest under control
  5. 5Keep the glutes lightly engaged to stabilize the pelvis

Key cues

  • Hips stacked and level
  • Press straight out, resist the pull
  • No swaying or rotating
  • Small controlled reps

Common faults

  • Hips rotating toward the anchor
  • Losing tall posture and leaning back
  • Pressing the band with momentum instead of control
  • Uneven weight distribution between the knees

Tweaks

  • Progress to half-kneeling for added instability
  • Increase band tension
  • Add a rotational reach variant once mastered

Progressions

Pallof Press (Half-Kneeling)

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Glutes, Hip Flexors

Notes

ANTI-ROTATION, entry-level regression removing lower-body assistance.

Sources

Attribution: John Pallof, kneeling regression per general physical therapy canon