Single-Leg Cable Pallof Press

Execution

1. Hold the handle against your chest, lift the leg further from the cable off the floor and balance on the other one.
2. Brace your belly and the standing-leg glute, and level your hips before you press.
3. Exhale and press both arms straight out in front while the cable tries to turn and tip you toward the anchor.
4. Hold for 2-3 seconds with the arms out and one leg up, not letting the hip drop on the lifted side.
5. Inhale and bring the handle back to your chest under control, still balancing on one leg.
6. Finish the reps, set the foot down to rest, then switch both the standing leg and the direction you face.
7. If you cannot hold balance for the whole set, drop the load one increment before adding reps.

Quick cues

• Keep the hips level the whole set.
• Fix your eyes on one spot.
• Keep breathing with the arms out.
• Light and steady beats heavy and wobbling.
• Soften the standing knee, don't lock it.

Common faults

• Fault: The hip on the lifted side dropping as the arms extend

  Fix: Drop one plate and squeeze the standing-leg glute before you press.

• Fault: Tapping the foot down repeatedly to catch balance

  Fix: Lower the load and cut the hold to 1-2 seconds until you are steadier.

• Fault: The torso turning with the cable as the arms extend

  Fix: Stand half a step further from the anchor and reduce the load until the torso stays square.

• Fault: Holding the breath for the whole hold

  Fix: Count out loud from one to three with the arms out.