Cable Pallof Press with Glute Bridge exercise animation (Male)

Cable Pallof Press with Glute Bridge

Target muscle
—
Equipment
Cable
Body part
Waist
Type
Strength

The cable Pallof press with glute bridge is an anti-rotation core exercise that trains the waist and trunk to resist twisting while the glute bridge holds your hips locked. Pressing a cable straight out from your chest forces your core to brace against the sideways pull, making it a strong choice for core stability and bracing strength.

How to do the Cable Pallof Press with Glute Bridge

  1. 1Set a cable pulley to about chest height and attach a single handle.
  2. 2Lie on your back in front of the machine with your knees bent and feet flat on the floor, positioned so the cable runs across your body to one side.
  3. 3Grip the handle with both hands and draw it in against the center of your chest, taking up the slack in the cable.
  4. 4Brace your core, then drive through your heels to lift your hips into a glute bridge until your body forms a straight line from shoulders to knees.
  5. 5Holding the bridge, press the handle straight out in front of your chest until your arms are fully extended, resisting the cable's pull to one side.
  6. 6Pause briefly with arms extended, keeping your hips level and your torso square.
  7. 7Pull the handle back to your chest under control without letting your torso rotate.
  8. 8Complete your reps, lower your hips to the floor, then switch sides and repeat with the cable pulling from the opposite direction.

Form tips

  • Squeeze your glutes hard at the top of the bridge so your hips stay still while your arms move.
  • Press the handle slowly and resist the cable's pull rather than fighting it with a fast jerk.
  • Keep your ribs down and core braced so your lower back does not arch as you extend your arms.
  • Start light: the goal is to stop your torso from twisting, not to move heavy weight.
  • Keep your shoulders relaxed and away from your ears throughout each press.

Common mistakes

  • Letting your torso rotate toward the cable, which defeats the anti-rotation purpose and removes tension from your core.
  • Dropping or shifting your hips during the press, which means your glutes have stopped working and the bridge is no longer stable.
  • Using too much weight, which forces you to twist and shrug to complete the press instead of bracing.
  • Holding your breath the whole set instead of exhaling on the press, which spikes pressure and reduces core control.
  • Pressing the handle off to one side rather than straight out from your chest, which lets the cable win and trains the wrong path.

Frequently asked questions

What muscles does the cable Pallof press with glute bridge work?

It mainly trains the waist and core, which work to resist the cable's sideways pull (anti-rotation), while the glute bridge keeps your hips and glutes engaged to hold a stable bridge position throughout the set.

Is the cable Pallof press with glute bridge good for beginners?

Yes. It is a low-impact core stability move that is easy to scale with light cable weight, making it a good way for beginners to learn how to brace and resist rotation.

How many sets and reps should I do?

Because it is a control exercise, aim for 2-3 sets of 8-12 slow, controlled presses per side, focusing on keeping your hips and torso steady rather than chasing heavy weight.

Why combine the Pallof press with a glute bridge?

Holding a glute bridge while you press adds a hip-stability challenge on top of the anti-rotation work, so your core and glutes have to keep your whole body still at the same time.

Where should I feel this exercise?

You should feel your core bracing along your sides and midsection to stop the twist, and your glutes working to hold the bridge. You should not feel strain in your lower back.

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