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


Abs Muscle Anatomy Diagram

Split Stance Pallof Press Overview

The split stance pallof press is a variation of the pallof press and an exercise used to strengthen the muscle of the core.

The pallof press, in general, works the core by placing isometric tension on the muscle groups as you move a weight from the cable stack through a slight range of motion.

The split stance pallof press provides an additional core challenge as you maintain a neutral spine while holding the split stance for the desired number of reps.

Split Stance Pallof Press Instructions

  1. Attach a handle to a cable stack at chest height and assume a split stance with the feet slightly wider than hip width.
  2. Hold the handle to your chest and assume an athletic base position with your feet slightly wider than shoulder width apart in a split stance.
  3. Press the handle horizontally to extension as you exhale.
  4. Return to the starting position and repeat for the desired number of repetitions on both sides.

Split Stance Pallof Press Tips

  1. The leg closest to the cable stack should be positioned back with the hip in extension.
  2. Don’t allow the hips to rotate as you press the handle to extension.
  3. Ensure that you exhale as you press to use the breath to drive more abdominal activation.
  4. 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.
  5. 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.