Setup and loading
Cable or band at chest height, standing side-on to it.
How to do the pallof press step by step
- Standing side-on to the cable, hold the handle at your chest.
- Step away until you feel tension.
- Press the handle straight out and hold for 2 seconds without rotating.
- Bring it back to your chest.
Form cues
- Shoulders and hips facing forward
- Glutes squeezed
Common mistakes
- Letting your body rotate toward the cable
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Sets and reps for your goal
Core & Stability
3 x 10 per side with a pause3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Resistance bandsSeveral strengths to progress and warm up before training.
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Variations and similar exercises
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