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Exercise handout — move better, feel better.
Pallof Press - Half Kneeling
Perform the Pallof press in a half-kneeling position. This adds hip flexor stretch and more stability challenge.
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
8
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
- Half-kneel with inside knee down
- Outside foot forward, knee at 90 degrees
- Hold handle with both hands at chest
Step 1 of 7
Squeeze glute of down knee
Step 2 of 7
Brace your core
Step 3 of 7
Press handle straight out from chest
Step 4 of 7
Resist the rotation pull
Step 5 of 7
Hold for 2-3 seconds
Step 6 of 7
Return to chest position
Step 7 of 7
Complete all reps before switching
Breathing
- Exhale as you press
- Inhale as you return
Form Cues
- Stay tall, don't lean
- Squeeze glute on kneeling side
- Press straight out, not on an angle
- Keep shoulders and hips square
Common Mistakes to Avoid
- Leaning to one side
- Not squeezing back glute
- Allowing rotation
- Rounding upper back
Safety Information
Use pad under knee. Stop if hip or back discomfort occurs.
Progressions
Add overhead reach at end position
Regressions
Do tall kneeling version instead
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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.