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Pulley Pallof Press Split Squat Stance Closed

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Glutes, Hamstrings

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Split Squat Stance Closed Overview

The pulley Pallof press split squat stance closed workout is designed to primarily target the obliques.

The workout involves using a pulley system to perform the Pallof press exercise, which involves resisting rotation.

While the workout also engages secondary muscles, such as the core and glutes, the focus remains on the obliques.

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Pulley Pallof Press Split Squat Stance Closed Instructions

  1. Stand with your feet shoulder-width apart and your back facing the pulley machine.
  2. Hold the handle of the pulley machine with both hands, palms facing each other, and bend your elbows to bring the handle to your chest.
  3. Step forward with your right foot, extending your leg in front of you, and bend your left knee to lower into a split squat stance.
  4. Keep your core engaged and your back straight as you push the handle away from your chest, extending your arms fully.
  5. Hold the extended position for a moment, then slowly return the handle back to your chest, maintaining control throughout the movement.
  6. Repeat the exercise for the desired number of repetitions, then switch sides and perform the exercise with your left foot forward.

Pulley Pallof Press Split Squat Stance Closed Tips

  1. Start by setting up the pulley at chest height and standing in a split squat stance with one foot forward and the other foot back.
  2. Hold the handle of the pulley with both hands, keeping your elbows slightly bent and close to your body.
  3. Engage your core and obliques by pulling the handle towards your chest while maintaining a stable and upright position.
  4. Focus on keeping your shoulders down and back, and avoid any twisting or rotation of your torso during the movement.
  5. Control the movement as you slowly return the handle to the starting position, feeling the tension in your obliques throughout the exercise.
  6. Perform 8-12 repetitions on each side, alternating between legs, and aim for 2-3 sets to effectively engage and strengthen your obliques.

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