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Exercise handout — move better, feel better.
Pallof Press - Kneeling
Kneel beside a cable or band and press it straight out, resisting the rotation. This anti-rotation exercise is excellent for lumbar stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Resistance band
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 seconds out, hold 2 seconds, 2 seconds back
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Kneel on both knees, side to anchor
- Hold handle with both hands at chest
- Create enough tension in the band
Step 1 of 6
Brace your core
Step 2 of 6
Press the handle straight out from your chest
Step 3 of 6
Extend arms fully
Step 4 of 6
Resist the band trying to rotate you
Step 5 of 6
Hold for 2-3 seconds
Step 6 of 6
Bring hands back to chest with control
Breathing
- Exhale as you press out
- Inhale as you return
Form Cues
- Stay completely still as you press
- Don't let shoulders or hips rotate
- Arms go straight out, not toward anchor
- Breathe normally
Common Mistakes to Avoid
- Rotating toward or away from anchor
- Pressing on an angle
- Not enough tension in band
- Moving too fast
Safety Information
Keep core braced throughout. Don't use too heavy resistance.
Progressions
Progress to standing or half-kneeling position
Regressions
Use lighter resistance, shorter hold
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.