Cable Half Kneeling Adductor Pallof Press
The Cable Half Kneeling Adductor Pallof Press strengthens your core and improves stability while engaging the adductor muscles.
- Start in a half kneeling position with the cable at shoulder height.
- Hold the handle with both hands, keeping your elbows bent.
- Press the handle away from your chest, extending your arms fully.
- Engage your core and maintain a straight posture throughout the movement.
- Slowly return to the starting position and repeat.
How to perform the Cable Half Kneeling Adductor Pallof Press
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Half Kneeling Adductor Pallof Press using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Alternate Lateral Pulldown
Sit upright on the lat pulldown machine. Grab the handles with a wide grip. Pull one arm down towards your side while…
Cable 45 degrees Reverse Fly
Perform the cable 45 degrees reverse fly to target your upper back and rear shoulders. This exercise enhances shoulde…
Cable 45 degrees Reverse Grip Reverse Fly
The Cable 45 degrees Reverse Grip Reverse Fly targets the upper back and shoulders, enhancing muscle definition and s…
Cable 45 degrees Single Arm Reverse Fly
Stand with your feet shoulder-width apart, holding the cable handle in one hand. Adjust the cable to a low position a…
Cable 45 degrees Single Arm Reverse Grip Reverse Fly
Stand with your feet shoulder-width apart and grasp the cable handle with one hand using a reverse grip. Position the…
Cable 90 degrees Internal Rotation Catch
Stand with your side to the cable machine, holding the handle with the arm closest to the machine. Keep your elbow be…
Cable Alternate Shoulder Press
Stand in front of a cable machine with your feet shoulder-width apart. Grab the handles at shoulder level, palms faci…
Cable Alternate Triceps Extension
Stand facing away from the cable machine. Hold the handle with one hand, palm facing down. Place your elbow at a 90-d…