Half Kneeling Pallof Rotation
Anti-RotationbilateralBeginner
Equipment Needed
Resistance Band
Target Muscle Group
Full Body
Primary Goal
Resistance
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Instructions & Biomechanical Cues
1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor, holding a resistance band or cable at your chest. 2. Engage your core and extend your arms straight out in front of you, creating tension in the band or cable. 3. Rotate your torso away from the anchor point of the band, moving your arms in a controlled manner while keeping your hips stable. 4. Return to the starting position, maintaining control and avoiding any excessive movement in your lower body. 5. Repeat for the desired number of repetitions, then switch sides to work the opposite direction.",
