Now when your already know how to execute standing Pallof press (with resistance band and cable), it’s time to take a look at two other important variations of the same exercise – half-kneeling Pallof press and tall-kneeling Pallof press.
Half-Kneeling Pallof Press
The half-kneeling Pallof press is performed with one knee resting on the floor. This requires increased activation from the glutes in that hip while placing the hip flexors in a stretch position. This exercise is often considered a regression from the standing version, although many people find the half-kneeling position to be more challenging.
Exercise instructions for the half-kneeling Pallof press
- Position a cable or band around hip height. Grab the handle of the band or the cable with both hands, fingers interlocked.
- Step away from the cable or band so it’s to your right. Rest your left knee on a pad and your right foot on the floor, the knee bent to 90 degrees, with the cable or band parallel to the ground (see figure a). Get into a tall posture, hands against your chest.
- Brace your abs, squeeze your left glutes, and then slowly straighten your arms in front, parallel to the ground (see figure b). Maintain the position without rotating your trunk or pelvis.
- Hold for the recommended time, then switch sides so the cable or band is to your left.
Additional tips & performance pointers
- Tuck the chin to avoid neck strain.
- Maintain the tallest posture possible, with the shoulders parallel to the floor.
Benefits
The half-kneeling version requires greater gluteal activation of the hip when the knee is resting on the floor, and it helps improve mobility of the hip flexors.
Tall-Kneeling Pallof Press
The tall-kneeling Pallof press is performed with both knees resting on the floor. This places a stretch on both hip flexors as you resist rotational movement from the band. The tall-kneeling position is often programmed first in Pallof progressions to teach people how to maximally engage their anti-rotation muscles without the help of a wide stance.
Exercise instructions for the tall-kneeling Pallof press
- Position a cable or band around hip height. Grab the handle of the band or the cable with both hands, fingers interlocked.
- Step away from the cable or band so it’s to your right. Rest both knees on a pad, around hip-width apart, with your trunk upright and the cable or band parallel to the ground (see figure a). Get into a tall posture, hands against your chest.
- Brace your abs, squeeze your glutes, and then slowly straighten your arms in front, parallel to the ground (see figure b). Maintain the position without rotating your trunk or pelvis.
- Hold for the recommended time, then switch sides so the cable or band is to your left.
Additional tips & performance pointers
- Tuck the chin to avoid neck strain.
- Maintain the tallest posture possible, with the shoulders parallel to the floor.
- For some, placing the knees wider than shoulder width is more comfortable and allows for greater resistance from the band.
Exercise benefits
The tall-kneeling version teaches people how to maximally engage the core’s anti-rotation muscles while placing a stretch on the hip flexors.
Replacement exercises for the half-kneeling & tall-kneeling Pallof press
Closing thoughts for the half-kneeling Pallof press and tall-kneeling Pallof press
Half-kneeling Pallof press and tall-kneeling Pallof press engage the lower body musculature with the core to resist trunk rotation. They challenge the body’s ability to resist a twisting motion. This provides a unique test for strength athletes who rarely encounter twisting forces during normal barbell training.
