Cable Half Kneeling Adductor Pallof Press
The half-kneeling Pallof press with the free leg stretched straight out to the side, which widens the base and stretches the inner thigh.
How to do it
Setup
Side-on to a pulley at chest height, kneeling on one knee, the other leg straight out to the side with the foot flat, the handle at the chest.
Steps
- Press the handle straight out from the chest, arms long.
- Hold it there, refusing the pull toward the stack.
- Return the handle to the chest under control.
Common mistakes
Trunk turning toward the stack: the press stays straight ahead; resist the turn. Straight leg drifting forward: keep it out to the side, foot flat. Arms drifting up or down: press at chest height.
Breathing
Exhale pressing, inhale returning.
