Abs
Kneeling Pallof Press
The Kneeling Pallof Press is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 45%, upper abs 13% and lower abs 12%.
How to do it
- Set a pulley at chest height when kneeling and attach a single handle.
- Kneel in a half-kneeling position side-on to the machine, the knee closest to the machine down.
- Hold the handle at the chest with both hands and brace the abs.
- Press the handle straight out and hold for two seconds without turning.
- Bring it back to the chest, finish the set, then switch sides and knees.
Tips
- Squeeze the glute of the down knee to keep the hips level.
- Keep the ribs down so the back does not arch.
Common mistakes
- Letting the torso rotate toward the pulley.
- Leaning the hips away from the machine.
- Pressing the handle up instead of straight out.
Muscles worked by the Kneeling Pallof Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Kneeling takes the legs out, the glutes hold the hips. Holding the trunk square while a side-on load tries to twist it: the obliques and rectus abdominis brace, the shoulders press the handle out.
Kneeling Pallof Press alternatives
Same equipment
Different equipment
No equipment
Frequently asked questions
What muscles does the Kneeling Pallof Press work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Kneeling Pallof Press good for beginners?
Yes. The Kneeling Pallof Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Pallof Press?
For example the Cable Pallof Press Kneeling, Pallof Press and Band Pallof Press. They train mostly the same muscles, some with different equipment.
Sources
- McGill 2010, Strength Cond J 32(3):33-46
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