Pallof Press
Hold the ribs and pelvis steady while the limbs or resistance try to move the trunk. Main target: obliques. Also working: abdominals, glutes, shoulders. Starting point: 3 × 8–12 repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (cable machine, resistance band) and clear enough space for the full movement and safe exit.
- For Pallof Press, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Build a straight, supported position and brace gently before moving.
Execution
- Move only as far as the ribs, pelvis and low back can stay unchanged. End the rep before alignment drifts.
Range, tempo and breathing
- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- If the low back arches, hips rotate or shoulders collapse, shorten the lever or range and rebuild the brace.
Regression and progression
- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.
- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your obliques is recovered.