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Pulley Pallof Pull/push One Leg Side Step Behind Hi

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Upper Back, Chest, Triceps, Shoulders

Equipment:

Pulley

Difficulty:

Advanced

Pulley Pallof Pull/push One Leg Side Step Behind Hi Overview

The Pulley Pallof Pull/Push One Leg Side Step Behind Hi workout is designed to primarily engage the obliques.

The pulley is utilized to create resistance and challenge the oblique muscles during the exercise.

By performing one leg side steps behind hi with the pulley, the obliques are targeted and strengthened effectively.

While the workout may engage auxiliary muscles, the focus remains on the obliques due to the pulley’s role.

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Pulley Pallof Pull/push One Leg Side Step Behind Hi Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Attach the handle of the pulley to a low setting on the machine.
  3. Hold the handle with both hands, palms facing each other, and extend your arms straight out in front of you.
  4. Step to the side with your right leg, keeping tension on the pulley and maintaining your balance.
  5. Bring your left leg behind your right leg, crossing it over, while maintaining tension on the pulley.
  6. Return your left leg to the starting position, stepping back to the side with your right leg.
  7. Repeat the side step and leg cross movement, alternating legs for the desired number of repetitions.

Pulley Pallof Pull/push One Leg Side Step Behind Hi Tips

  1. Focus on maintaining a strong and stable core throughout the entire exercise. Engage your obliques by imagining a string pulling your belly button towards your spine, creating a solid foundation for the movement.
  2. Start by setting the pulley at a height that allows your arms to be fully extended when holding the handles. This will ensure maximum resistance and activation of the obliques as you perform the exercise.
  3. As you step behind with one leg, push the handle away from your body while maintaining a controlled and steady movement. This will challenge your obliques even more, as they work to resist the rotational force created by the pulley.
  4. Keep your chest lifted and your shoulders relaxed throughout the exercise. Avoid hunching forward or rounding your back, as this can compromise your form and reduce the effectiveness of the exercise in engaging the obliques.
  5. Remember to breathe deeply and exhale as you push the handle away from your body. This will help you maintain focus, increase your energy levels, and provide stability to your core as you perform the movement.

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