Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Glute Bridge Pallof Press Overview

The glute bridge pallof press is a combination exercise which combines the glute bridge and pallof press.

Primarily, the glute bridge pallof press targets the muscles of the core with a greater involvement from the glutes and obliques than alternative variations of the pallof press.

Glute Bridge Pallof Press Instructions

  1. Assume a supine position and attach a handle to a cable stack at chest height.
  2. Hold the handle at your chest and bridge your hips to extension.
  3. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
  4. Press the handle vertically to extension as you exhale.
  5. Return to the starting position and repeat for the desired number of repetitions on both sides.

Glute Bridge Pallof Press Tips

  1. Don’t allow the hips to rotate as you press the handle to extension.
  2. Ensure that you exhale as you press to use the breath to drive more abdominal activation.
  3. If you find you can’t maintain a neutral spinal position during this variation, regress to a supine version and then progress into a half kneeling and tall kneeling version once you gain the requisite lumbo-pelvic control.
  4. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.