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§ L · Exercises · AbsUpdated 6/2026

Cable Half Kneeling Pallof Press

Builds your abs and core anti rotation strength. It helps you stay stable during lifts and everyday carrying.

Muscle group
Abs
Equipment
Cable
Exercise type
Compound
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Abs

How to perform

§ 02 · Steps
  1. 01

    Position yourself sideways to the cable in a half-kneeling stance with the inside knee on the floor and the cable handle at chest height.

  2. 02

    Grip the handle with both hands and bring it in front of your chest, pull your shoulder blades back and down, and brace your core.

  3. 03

    Press the handle straight forward until your arms are fully extended without rotating or side bending your torso.

  4. 04

    Hold the position briefly and feel the tension in your abdominal muscles, then return the handle under control to the front of your chest.

Beginner's guide

§ 03 · Guide
What it works

Builds your abs and core anti rotation strength. It helps you stay stable during lifts and everyday carrying.

What it should feel like

You should feel your abs and obliques working, with the glute helping stabilize. It should not be mostly in your lower back or arms.

Most common mistake

A common mistake is rotating toward the cable or arching the lower back. Squeeze the glute, brace your core, and press straight out.

How to get started at the gym

§ 04 · SisuLift

Cable Half Kneeling Pallof Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your hips and chest stacked, and squeeze the glute on the kneeling side to prevent your lower back from arching. Use a load that allows you to keep the handle moving in a straight line without any rotation throughout the entire set.

This exercise effectively trains your core's ability to resist rotation in a half-kneeling cable position.

More exercises: Abs

§ 06 · Same muscles

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