rotation · beginner
Half-Kneeling Pallof Press
Also called: half-kneeling anti-rotation press
Coaching cues
- Take a half-kneeling stance side-on to the anchor
- Hold the band at your sternum
- Press straight out, pause, pull back
- Don't let the band turn you — stay square
- Squeeze the glute of the back leg
Common mistakes
- Shoulders rotating toward the anchor as the arms extend
- Leaning away from the band instead of resisting square
- Wobbling because the stance is too narrow
Harder: Pallof Press