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Pulley Pallof Pull/push Squat Stance

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Hamstrings, Glutes, Lower Back

Equipment:

Pulley

Difficulty:

Intermediate

Pulley Pallof Pull/push Squat Stance Overview

The pulley Pallof pull/push squat stance workout uses a pulley to engage the Obliques.

The pulley’s function is to provide resistance, without overworking secondary muscles.

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Pulley Pallof Pull/push Squat Stance Instructions

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Hold the pulley handle with both hands, palms facing down, and extend your arms straight out in front of you.
  3. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  4. As you squat down, simultaneously pull the pulley handle towards your chest, engaging your core and squeezing your shoulder blades together.
  5. Push through your heels to stand back up, extending your arms straight out in front of you again.

Pulley Pallof Pull/push Squat Stance Tips

  1. Start with a weight that challenges you but allows for proper form.
  2. Stand with feet shoulder-width apart, toes slightly turned out.
  3. Hold the pulley handles at chest height, elbows bent, and core engaged.
  4. As you squat down, push the handles forward, keeping your back straight.
  5. Keep your knees in line with your toes and your weight in your heels.
  6. As you stand up, pull the handles back towards your chest, engaging your obliques.
  7. Repeat for the desired number of reps, focusing on controlled movements.

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