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Pulley Pallof Press Squat Stance

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Hamstrings, Lower Back, Glutes

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Press Squat Stance Overview

The pulley Pallof press squat stance workout is designed to engage the Obliques using a pulley system.

The pulley provides resistance, targeting the Obliques without overworking secondary muscles.

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Pulley Pallof Press Squat Stance Instructions

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the pulley handle with both hands at chest height, palms facing each other.
  3. Squat down by bending your knees and lowering your hips, keeping your chest up and back straight.
  4. As you squat down, press the pulley handle straight out in front of you, extending your arms fully.
  5. Hold the position for a second, then slowly return to the starting position, keeping your arms bent and the tension on the pulley.

Pulley Pallof Press Squat Stance Tips

  1. Start with a shoulder-width squat stance, feet slightly turned out for stability.
  2. Engage your core by pulling the pulley towards your chest, keeping your arms straight.
  3. Focus on squeezing your obliques as you press the pulley straight out in front of you.
  4. Maintain a tall posture throughout the exercise, avoiding any rounding of the back.
  5. Keep your knees in line with your toes, ensuring proper alignment and reducing stress on the joints.
  6. Breathe steadily, inhaling as you pull the pulley towards your chest, and exhaling as you press it away.
  7. Gradually increase the resistance of the pulley over time to continue challenging your obliques and core strength.

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