Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Pulley Pallof Pull/press Squat Stance

Video coming soon...

Exercise Profile

Primary muscles:

Obliques, Lats

Secondary muscles:

Quads, Hamstrings, Glutes, Lower Back, Biceps

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/press Squat Stance Overview

The pulley Pallof pull/press squat stance workout engages the Obliques and Lats with the primary role of the pulley.

The pulley provides resistance for core stability and rotational movements, activating secondary muscles for a complete workout.

Fast-track your fitness with free AI coaching!

Get started today

Pulley Pallof Pull/press Squat Stance Instructions

  1. Attach a pulley handle to a cable machine at chest height.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Hold the handle with both hands, palms facing each other, and step back to create tension in the cable.
  4. Brace your core and pull the handle towards your chest, keeping your elbows close to your body.
  5. Extend your arms forward, pressing the handle away from your chest.

Pulley Pallof Pull/press Squat Stance Tips

  1. Set up the pulley at chest height and stand with your feet shoulder-width apart in a squat stance.
  2. Hold the handle with both hands and step back to create tension in the cable.
  3. Engage your obliques by rotating your torso away from the pulley, keeping your hips stable.
  4. As you pull the handle towards your chest, focus on squeezing your lats and keeping your shoulders down.
  5. Maintain a strong core throughout the exercise by bracing your abs and avoiding any excessive arching or rounding of the back.
  6. As you press the handle away from your chest, imagine pushing through a wall, keeping your obliques engaged.
  7. To challenge your stability and engage your obliques even more, try performing the exercise in a split stance or on an unstable surface.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

ID1766 thumb

Kinesis Wood Chop Low High

id2841 thumb

Bosu Wood Chop

id0003 thumb

Pulley Wood Chop High Low

Related Equipment exercises

herman026 thumb

Pulley Wrist Curl Behind Back

id0003 thumb

Pulley Wood Chop High Low

id0001 thumb

Pulley Wood Chop Horizontal

Related Difficulty exercises

EB048 thumb

Exercise Ball Wrist Curl

id2841 thumb

Bosu Wood Chop

id0001 thumb

Pulley Wood Chop Horizontal

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About