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Pulley Pallof Pull/push One Leg Side Step

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Triceps

Equipment:

Pulley

Difficulty:

Advanced

Pulley Pallof Pull/push One Leg Side Step Overview

The pulley Pallof pull/push one leg side step workout is a targeted exercise that focuses primarily on the obliques.

Using a pulley system, this workout involves pulling and pushing movements while performing side steps with one leg.

While the pulley also engages secondary muscles, the main emphasis is on strengthening and toning the obliques.

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Pulley Pallof Pull/push One Leg Side Step Instructions

  1. Stand with your feet shoulder-width apart, facing the pulley machine.
  2. Attach the pulley handle to the lowest 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 one leg, maintaining tension on the pulley as you move.
  5. Bring your other leg in, stepping towards the starting position.
  6. Repeat steps 4 and 5 for the desired number of repetitions, alternating legs.

Pulley Pallof Pull/push One Leg Side Step Tips

  1. Start with a moderate resistance on the pulley to challenge your obliques.
  2. Stand perpendicular to the pulley, holding the handle with both hands at chest height.
  3. Engage your core and push the handle away from your body, extending your arms fully.
  4. While maintaining tension on the pulley, step sideways with one leg, keeping your torso stable.
  5. Return to the starting position by pulling the handle back towards your body, using your obliques to resist rotation.
  6. Alternate sides and repeat for the desired number of reps, focusing on controlled movements and proper form.

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