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Pulley Pallof Side Walk

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Glutes, Adductor

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Side Walk Overview

The pulley Pallof side walk workout is a targeted exercise that focuses on the obliques.

Using a pulley system, the workout involves performing side walks to engage and strengthen the oblique muscles.

While the workout may also engage secondary muscles, its main emphasis is on the obliques for a more effective and targeted exercise.

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Pulley Pallof Side Walk Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the pulley handle with both hands, palms facing each other, and extend your arms straight out in front of you.
  3. Engage your core and keep your back straight as you take a step to the side with your right foot.
  4. Simultaneously, pull the pulley handle towards your chest, keeping your elbows close to your body.
  5. Pause for a moment, then slowly return your arms to the starting position while stepping your right foot back to the center.
  6. Repeat the exercise by stepping to the side with your left foot and pulling the pulley handle towards your chest.

Pulley Pallof Side Walk Tips

  1. Start with a low to medium resistance on the pulley machine to focus on form and engagement of the obliques.
  2. Stand with feet shoulder-width apart and hold the handle of the pulley machine with both hands, palms facing inward.
  3. Engage your core and maintain a tall posture throughout the exercise.
  4. Step sideways with one foot, keeping tension on the cable, and then bring the other foot to meet it.
  5. Focus on controlling the movement and avoid using momentum by keeping the steps slow and deliberate.
  6. To increase the challenge, increase the resistance on the pulley machine or add a pause at the end of each step to further engage the obliques.

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