Strength

Half Kneeling Cable Pallof Circle

The Half Kneeling Cable Pallof Circle is a top exercise for core and hip muscles. Great for core stability, rotational strength and improving posture. Ideal for body conditioning and rehabilitation.
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Half Kneeling Cable Pallof Circle instructions
Step-by-step instructions
1
Attach a rope handle to a low pulley on a cable machine. Kneel down next to the machine, placing one knee on the ground and the other leg in front of you in a 90-degree angle.
2
Hold the handle with both hands, extended in front of you at chest height.
3
Slowly circle the handle around your body to one side, keep your core tight and your movements controlled.
4
Circle the handle around back to the starting position.
5
Repeat this for the programmed number of reps, and then switch to the other side.
Attach a rope handle to a low pulley on a cable machine. Kneel down next to the machine, placing one knee on the ground and the other leg in front of you in a 90-degree angle.
Hold the handle with both hands, extended in front of you at chest height.
Slowly circle the handle around your body to one side, keep your core tight and your movements controlled.
Circle the handle around back to the starting position.
Repeat this for the programmed number of reps, and then switch to the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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