Cable Pallof Press with Glute Bridge
Strengthen your core and glutes with the Cable Pallof Press with Glute Bridge. This exercise combines anti-rotational stability with hip extension for
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Cable Pallof Press with Glute Bridge
Description
A combined exercise that targets the core, glutes, and hip muscles. It involves lying on the floor with your feet on the ground and pressing a cable machine handle out in front of your chest while lifting your hips.
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How to do Cable Pallof Press with Glute Bridge
- 01Setup
Position a cable pulley at chest height while lying on your back. Lie perpendicular to the cable machine, with your head or feet facing the machine.
- 02Setup
Bend your knees, placing your feet flat on the floor hip-width apart, close enough to your glutes so you can comfortably lift your hips. Grab the cable handle with both hands, interlinking your fingers or stacking your hands.
- 03
Engage your core to prevent rotation, then press the cable handle straight out from your chest until your arms are fully extended. Simultaneously, drive through your heels to lift your hips off the floor, forming a straight line from your shoulders to your knees.
- 04
Hold this extended position, resisting the cable's pull to rotate your torso, for a 1-2 second count. Keep your glutes squeezed and core tight throughout.
- 05
Slowly and with control, return the cable handle to your chest while simultaneously lowering your hips back to the floor. Maintain tension and control throughout the movement.
Tips
- Maintain constant tension on the cable by not allowing your arms to fully relax back into your chest during the eccentric phase.
- Focus on driving through your heels during the glute bridge to maximize glute activation and minimize hamstring involvement.
- Keep your eyes fixed on a point straight ahead to help maintain a neutral neck and prevent unnecessary head movement.
- Exhale as you press the cable out and bridge your hips, then inhale slowly as you return to the starting position to support core bracing.
Common mistakes
- Allowing the cable to rotate your torso reduces the core's anti-rotational challenge, so actively brace your core and keep your shoulders and hips square to the ceiling throughout the press.
- Arching the lower back during the glute bridge can put undue stress on the lumbar spine, so engage your glutes and core to maintain a neutral spine and lift only until your body forms a straight line from shoulders to knees.
- Using too much momentum diminishes the muscle activation and control, so perform the press and bridge in a slow, controlled manner, focusing on muscle contraction rather than speed.
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Get Ellim — FreeQuestions
Is Cable Pallof Press with Glute Bridge good for beginners?
Cable Pallof Press with Glute Bridge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Pallof Press with Glute Bridge?
You need Cable to perform Cable Pallof Press with Glute Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Pallof Press with Glute Bridge?
Maintain constant tension on the cable by not allowing your arms to fully relax back into your chest during the eccentric phase. Focus on driving through your heels during the glute bridge to maximize glute activation and minimize hamstring involvement. Keep your eyes fixed on a point straight ahead to help maintain a neutral neck and prevent unnecessary head movement. Exhale as you press the cable out and bridge your hips, then inhale slowly as you return to the starting position to support core bracing.
What are common mistakes when doing Cable Pallof Press with Glute Bridge?
Allowing the cable to rotate your torso reduces the core's anti-rotational challenge, so actively brace your core and keep your shoulders and hips square to the ceiling throughout the press. Arching the lower back during the glute bridge can put undue stress on the lumbar spine, so engage your glutes and core to maintain a neutral spine and lift only until your body forms a straight line from shoulders to knees. Using too much momentum diminishes the muscle activation and control, so perform the press and bridge in a slow, controlled manner, focusing on muscle contraction rather than speed.
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Free · iPhone only · Available on the App Store