Cable Pallof Press with Glute Bridge Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Cable
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Pallof Press with Glute Bridge
How to: Cable Pallof Press with Glute Bridge
- Begin by securing the cable at chest height.
- Lay flat on your back with your feet shoulder-width apart, knees bent, and a cable handle in both hands.
- Lift your hips to form a straight line from your knees to shoulders.
- Simultaneously press the cable out in front of you while maintaining the glute bridge position.
- Hold for a moment and return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully engaging the glutes during the bridge.
- Allowing the knees to flare out during the Pallof press.
- Hyperextending the lower back instead of maintaining core stability.
Modifications
- Perform the glute bridge on an elevated surface for a greater range of motion.
- Use a lighter weight on the cable to start and progressively increase.
Tips
- Engage your core throughout the movement to maintain stability.
- Avoid excessive arching of your back; keep your body in a straight line during the glute bridge.
Cable Pallof Press with Glute Bridge Alternatives
Tags
core
glutes
strength
waist
Cable exercises
intermediate