Exercises / Back & spine
Kneeling Pallof press
- Strength
- Back & spine
- Resistance band, Foam pad
Press a side-pulling band away from the chest while resisting trunk rotation.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Common starting dose: 8-12 slow presses per side, 2 sets.
Start: Tall kneeling, side to anchor
Steps
- Kneel tall on a pad with the band anchored beside you.
- Hold the band at the chest with both hands.
- Press straight ahead, pause, and return without turning. Repeat facing the other way.
Cues
- Ribs over pelvis
- Exhale as the hands move away
Common mistakes
- Twisting toward the anchor
- Arching the low back
- Raising the shoulders
Used for
- Anti-rotation trunk control
- Graduated core loading
Take care (2)
- Use a foam pad and avoid kneeling on a painful knee.
- Keep the trunk controlled and stop if symptoms increase.
Evidence (1)
- A small healthy-adult study ranked kneeling Pallof press postural demand below narrower standing variants; it did not test rehabilitation outcomes.1
Harder
References (1)
- Juan-Recio C, Prat-Luri A, Rondón-Espinosa H, Barbado D, Vera-Garcia FJ. Medicina (Kaunas). 2025;61(2):312. Effect of Body Position and Support Surface on the Postural Control Challenge During the Pallof Press Exercise: A Smartphone Accelerometer-Based Study