Standing Isometric Pallof Press Hold

Muscles worked

Setup

1. Stand perpendicular to a wall, approximately arm's length away.
2. Place the palm of the hand closest to the wall against it at shoulder height with the arm fully extended.
3. Set your feet shoulder-width apart with a slight bend in the knees and a neutral pelvis.
4. Clasp your outer hand over the hand on the wall for additional stability.

How to do it

1. Press both hands firmly into the wall as if trying to push it away, while keeping your torso perfectly square.
2. Exhale forcefully as you initiate the press, then maintain shallow, controlled breathing while holding the tension.
3. Maintain maximum tension for the duration of the set, resisting the urge to lean into the wall or rotate your hips.
4. Slowly release the pressure and switch sides to repeat the movement.

Form checklist

• Keep shoulders and hips square to the front at all times.
• Do not allow the shoulder closest to the wall to shrug toward your ear.
• Maintain a slight bend in the knees to keep the glutes and quads engaged.
• Ensure your weight is evenly distributed between both feet.

Pro tips

• Squeeze the glute on the side closest to the wall to provide a stable anchor for your pelvis.
• Focus on 'bracing' your midsection as if someone is about to punch you to maximize deep core recruitment.

Make it harder

• Narrow your stance by bringing your feet together to reduce your base of support.
• Perform the hold while standing on one leg (the leg furthest from the wall) to challenge balance and hip stability.

Frequently asked

What muscles does the standing isometric pallof press hold work?

The standing isometric pallof press hold primarily targets the abs and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the standing isometric pallof press hold?

The standing isometric pallof press hold uses cable.

Is the standing isometric pallof press hold good for beginners?

Yes. The standing isometric pallof press hold is a beginner-friendly movement and a strong foundation to build on.

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