How to do the Half-Kneeling Pallof Press
Step by step
- Anchor a band at chest height and kneel side-on to it, with the knee nearest the anchor down and the other foot flat in front.
- Hold the band with both hands at your chest and squeeze the glute of the down leg to stay steady.
- Brace your core against the band's sideways pull and keep your hips and shoulders square to the front.
- Press your hands straight out in front of you without twisting.
- Bring your hands back in slowly, finish your reps, then swap knees and repeat on the other side.
The thing people get wrong
The half-kneeling stance narrows your base, so squeeze the down glute and stay square. Any twist toward the band means less tension or a wider stance.
Coaching cue
Stack your shoulders over your hips and keep the front shin upright.
Make it easier or harder
- Easier: Kneel on both knees, or step closer to the anchor.
- Harder: Step further from the anchor or hold each press out longer.
Muscles worked
- Primary: Core
- Secondary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.