Half-Kneeling Band Pallof Press

Obliques Tier A for Obliques Resistance Band Compound Static

Try it now

3sets

10-12reps /side

60srest

~3.7kcal/min

ObliquesA Obliques Rectus Abdominis

Abs Shoulders Glutes

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inSide waist

Whole core bracing — abs and glutes tight; shoulders only support.

Key cue (the coach says it during the set)“Squeeze glutes and abs, one straight line.”

Tempo · Hold steady, breathe slowly

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backHips sagging. Tuck the tailbone and squeeze the glutes; shorten the hold or drop to the knees.
Feel it in ShouldersSinking into the shoulders. Push the floor away and keep the elbows under the shoulders.
Feel it in Neck / upper trapsNeck strain. Look at the floor slightly ahead, head in line with the spine.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Squeeze the glute of the down knee to keep your hips level.
Half-kneeling takes your legs out of it, so your core must do all the stabilising.
Keep your front knee over your ankle and your torso stacked over your hips.
Pick a band tension that lets you finish every rep with good form.