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

Pulley Pallof Pull/push Split Squat Position Close

Video coming soon...

Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Glutes, Hamstrings

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Split Squat Position Close Overview

The pulley Pallof pull/push split squat position close workout is designed to primarily engage the Obliques.

The pulley plays a crucial role in this workout by providing resistance and targeting the Obliques directly.

By using the pulley, the workout isolates the Obliques, preventing excessive engagement of auxiliary muscles.

This workout is effective for strengthening and toning the Obliques, promoting stability and balance in the core.

Fast-track your fitness with free AI coaching!

Get started today

Pulley Pallof Pull/push Split Squat Position Close Instructions

  1. Stand with your feet shoulder-width apart and position the pulley at waist height.
  2. Attach a handle to the pulley and hold it with both hands in front of your chest, palms facing down.
  3. Take a step forward with your right foot, keeping your weight evenly distributed between both legs.
  4. Lower your body into a split squat position by bending both knees, ensuring your front knee is directly above your ankle.
  5. Simultaneously extend your arms straight out in front of you, maintaining tension on the pulley throughout the movement.
  6. Push through your front heel and return to the starting position, while pulling the handle back towards your chest.
  7. Repeat the exercise for the desired number of repetitions, then switch legs and perform the same movement on the opposite side.

Pulley Pallof Pull/push Split Squat Position Close Tips

  1. Engage your obliques by maintaining a strong core throughout the exercise. Imagine a string pulling your belly button towards your spine, creating a solid foundation for your movements.
  2. Keep your back straight and chest lifted as you perform the split squat. This will help prevent any unnecessary strain on your lower back and ensure proper alignment.
  3. Focus on the mind-muscle connection by consciously squeezing your obliques during the pull or push motion. Visualize your oblique muscles working hard to stabilize your body and control the movement.
  4. Control the speed of the movement, both during the pull and push phases. Avoid rushing through the exercise and instead, aim for a slow and controlled tempo to fully engage your obliques and maximize the benefits.
  5. Experiment with different resistance levels on the pulley to challenge yourself and progressively increase the difficulty of the exercise. Gradually adding more resistance will help you build strength in your obliques and continue to see improvements in your form.

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