Cable Pallof Press with Glute Bridge
Holding a glute bridge side-on to a cable, press the handle up from the chest and back while the hips stay level and the trunk refuses to turn.
How to do it
Setup
On your back side-on to a low pulley set at chest level, knees bent, feet flat, the handle held at the chest in both hands.
Steps
- Drive the hips up into a bridge and hold them there.
- Press the handle straight up over the chest without letting it drift toward the stack.
- Bring it back to the chest; lower the hips only after the set.
Common mistakes
Hips sagging while the arms work: squeeze the glutes and hold the bridge. Hips or chest rolling toward the cable: both stay level and square. Handle drifting sideways at the top: stack it over the chest.
Breathing
Exhale pressing, inhale returning.
