Half-Kneeling Pallof Press

0.0s / 6.5s

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Obliques
20%
Trans. Abdominis
20%
Gluteus Medius
15%
Erector Spinae
15%
Deltoids
10%

Trans. Abdominis 20% — deep, not shown on the figure

Sets

2–3

Reps

8–10 each side

Hold

2–3 sec at full press

Rest

45 sec

▶ Guided session · 2–3 × 8–10 each side

The half-kneeling base removes the wide standing stance — the trunk and the down-knee-side hip must do all the anti-rotation work.