Exercise · core / bracing
Pallof press
Pallof press is a beginner-friendly core / bracing movement that trains obliques, deep_core, done with a resistance band or a cable stack. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–12 reps, tempo 1-2-1.
The most common mistake is letting the hips rotate toward the anchor. If a resistance band or a cable stack or the movement itself doesn't suit you, Side plank or Dead bug or Bird dog cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Band anchored at chest height to the side | बैंड बगल में छाती की ऊँचाई पर |
| 2 | Press hands straight out, resist the twist | हाथ सीधे आगे, घूमने से रोको |
| 3 | Hold 2 s, bring back; switch sides | 2 सेकंड रुको, वापस, दूसरी तरफ |
Equipment & who it fits
Needs a resistance band or a cable stack, rated beginner. Search "pallof press" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Pallof press work?
- Pallof press primarily trains obliques, deep_core, using a core / bracing pattern with a resistance band or a cable stack.
- What's the most common mistake with Pallof press?
- Letting the hips rotate toward the anchor
- What can I do instead of Pallof press?
- The closest substitutes in this database are side plank, dead bug, bird dog, which train the same pattern with different equipment.