Cable / exercise band Pallof press in kneeling

Stability & Strength

This is an instructional video to correctly demonstrate Cable / exercise band Pallof press in kneeling

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise is a great core exercise
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Kneelling on both knees parallel to a cable pulley machine with the attachment at about chest height, clasp the handle or the end of the band in both hands, palms together.
Step sideways on your knees away from the attached side to add tension.
Make sure your knees are hip-width apart
Next bring the handle up to the centre of your chest and press out in front of you. Fully extend your arms.
Throughout the aim is to not allow any movement in your torso
To make the exercise harder you can narrow your stance and add weight to the cable pulley or increase the band resistance
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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