BeginnerAthleticHome or gym

Pallof Press: Anti-Rotation for Single-Leg Days

The Pallof press resists rotation through the trunk. It is a quiet exercise that pays off when you lunge, split squat, or single-leg hinge.

Pallof press at a cable: handle at chest, press out resisting rotation, and return with control — Pallof Press movement illustrations

The prescription

Sets: 3 sets
Reps: 10–12 reps each side
Rest: 45 sec
Time: About 8 min

Equipment. Cable machine, Resistance band

Muscles. core. Also shoulders, gluteus medius

Starting position

Stand sideways to a cable or anchor a band at chest height.
Hold the handle at the sternum with both hands. Feet are hip width.

How to move

Press the handle straight out in front of the chest.
Hold for a beat while the band tries to pull you into rotation.
Bring the hands back to the chest without twisting.
Face both directions in the set or switch sides after each set.

Common mistakes

Leaning away instead of resisting with the core.
Letting the hips shift side to side.
Using a band so heavy the arms never fully extend.

Variations

Half-kneeling Pallof press
Dead bug

Progressions

Step farther from the anchor
Longer pause at extension

Regressions

Lighter band
Shorter press range

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Home Peach Project