Half-Kneeling Band Pallof Press
A Pallof press from a half-kneeling position that resists turning toward the anchor.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti rotation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a resistance band at chest height in the kneeling position to a fixed bar or post.
- Kneel side-on with the knee closest to the anchor down and the other foot planted ahead. Hold the band at the chest.
Do the rep
- Keep the hips level and press the hands straight forward.
- Return the hands to the chest without turning.
- After the reps, turn around and switch the kneeling leg to repeat on the other side.
What counts as a rep
One rep presses the hands to straight arms and returns without turning the trunk; count each side.
One rep presses the hands to straight arms and returns without turning the trunk; count each side.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the front foot flat.
- Use a stronger band when the reps get easy.
Common mistakes
Shifting off the kneeling knee
What you seeThe pelvis slides sideways as the hands move.
FixWiden the foot position slightly and reduce tension.
A stable base lets the trunk resist the band.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the kneeling knee hurts.
- End the set if you cannot keep the hips level.
General educational content, not individual coaching or medical advice.
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