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Pulley Pallof Press Knee Stance

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Knee Stance Overview

The pulley Pallof press knee stance workout primarily engages the Obliques by using a pulley system.

The pulley creates resistance, targeting the Obliques without overstimulating secondary muscles.

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Pulley Pallof Press Knee Stance Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Grab the handle with both hands and extend your arms straight out in front of you.
  3. Take a step back with one foot, positioning it slightly behind your other foot.
  4. Bend your knees slightly and engage your core muscles.
  5. Without rotating your torso, pull the handle towards your chest by squeezing your shoulder blades together.

Pulley Pallof Press Knee Stance Tips

  1. Set up the pulley at chest height and stand sideways, with your feet shoulder-width apart.
  2. Take a knee stance, with one knee on the ground and the other foot planted firmly.
  3. Grip the handle with both hands and bring it close to your chest, keeping your elbows tucked in.
  4. Engage your obliques by bracing your core and maintaining a straight spine throughout the exercise.
  5. Extend your arms forward, away from your body, while resisting the pull of the pulley.
  6. Focus on the side of your body facing the pulley, feeling the tension in your obliques.
  7. Slowly return to the starting position, maintaining control and tension in your obliques.

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