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Pulley Pallof Pull/push Split Squat Position Open

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Hamstrings, Glutes

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Split Squat Position Open Overview

The pulley Pallof pull/push split squat position open workout primarily engages the Obliques.

The pulley provides resistance for rotational movements, targeting the core without overworking secondary muscles.

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Pulley Pallof Pull/push Split Squat Position Open Instructions

  1. Stand facing away from the pulley machine, with your feet shoulder-width apart.
  2. Grab the handle of the pulley with both hands and extend your arms straight out in front of you, at chest height.
  3. Step back with one foot and lower yourself into a split squat position, with your front knee bent at a 90-degree angle and your back knee hovering just above the ground.
  4. From this position, push the handle of the pulley away from your body, keeping your arms straight and engaging your core.
  5. Slowly bring the handle back towards your chest, maintaining control and tension in your muscles.

Pulley Pallof Pull/push Split Squat Position Open Tips

  1. Start with a light weight on the pulley and gradually increase as you get comfortable with the exercise.
  2. Focus on keeping your core tight and engaged throughout the entire movement to activate your obliques.
  3. Keep your chest up and shoulders back to maintain proper posture and prevent rounding of the back.
  4. As you pull or push the pulley, imagine squeezing your obliques on the side you’re working to maximize engagement.
  5. Perform the split squat with control, lowering yourself down slowly and pushing through your heel to stand back up.
  6. Don’t forget to breathe! Inhale as you lower yourself down and exhale as you push or pull the pulley.
  7. To challenge your obliques further, try adding a twist at the top of the movement, rotating your torso towards the side you’re working.

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