The 10 Best Pallof Press Alternatives

Do you want to build strong, chiseled abs that look amazing and keep your core strong and stable? Then you should be incorporating anti-rotational core exercises like the Pallof press into your training split. Pallof presses involve stabilizing a stretched resistance band or cable while pressing it out from your chest. The force of the cable or band will pull your torso forward, forcing your abdominals to work to keep you stationary. 

If you want to build a better core, Pallof presses are just one way of achieving your goal. Here is our list of the best alternatives to the Pallof press to build the six-pack of your dreams.

The 10 Best Pallof Alternatives

1. Shoulder Tap Planks
2. Kettlebell Plank Pull Throughs
3. Russian Twists
4. Butterfly Sit Ups
5. Rotating Hanging Knee Raises
6. Bird Dogs
7. Ab Rollouts
8. Plate Woodchoppers
9. Banded Mountain Climbers
10. Renegade Rows

1. Shoulder Tap Planks

When to Perform Shoulder Tap Planks

Planks are a great exercise for targeting every muscle in your core. Add a shoulder tap to make planks a closer alternative to the Pallof press. Keeping your torso stable while you tap opposite shoulders engages more of your oblique and transverse abdominals, mimicking the anti-rotational force of a Pallof press.

How to Perform Shoulder Tap Planks

1. Assume a plank position. Stack your shoulders directly above your wrists and keep your core engaged to maintain a straight line with your body.
2. Gaze straight between your hands. Breathe in to brace your entire body from head to heels.
3. Shift your weight into your left palm without moving your hips. Tap your left shoulder with your right hand.
4. Replace your right hand directly under your right shoulder.
5. Shift your weight into your right hand without moving your torso. Tap your right shoulder with your left palm.
6. Alternate arms for each rep until you perform the desired number of reps per side.

For a visual aid, check out this video from Functional Bodybuilding demonstrating the correct form for shoulder tap planks.

Plank Shoulder Taps

Tips for Shoulder Tap Planks

To get your heart rate up, add a plank jack. Jump your feet apart and together each time you tap opposite shoulders to get a great cardio burn while you strengthen your core and shoulders.

2. Kettlebell Plank Pull Throughs

When to Perform Kettlebell Plank Pull Throughs

Kettlebell plank pull-throughs are a great alternative for Pallof presses. On their own, planks are already a great core strengthener. Adding a kettlebell lateral pull-through engages your anti-rotational muscles and forces you to stabilize your torso to stop it from rocking as you move the kettlebell from side to side.

How to Perform Kettlebell Plank Pull Throughs

1. Place a kettlebell on the ground near your left shoulder.
2. Assume a plank position. Ensure your shoulders are stacked directly above your wrists and keep your core engaged to maintain a straight line with your body.
3. Keep your eyes gazing straight between your hands. Take a breath in to brace your entire body from head to heels.
4. Shift your weight into your left palm without moving your hips.
5. Twist your core and grab the kettlebell with your right hand. Drag it across, so it is near your right shoulder.
6. Shift your weight into your right hand without your torso moving.
7. Twist and grab the kettlebell with your left hand. Pull it laterally until it’s in its starting position by your left shoulder.
8. Alternate until you complete the desired number of reps per side.

This video from Functional Bodybuilding provides a useful visual aid for how to correctly set up and perform the plank kettlebell pull-through.

Plank KB Pull Through

Tips for Kettlebell Plank Pull Throughs

If you struggle with your balance in this exercise, widen your stance by moving your feet further apart. This position will create a wider center of gravity and make it easier to keep a rigid torso as you pass the kettlebell back and forth.

3. Russian Twists

When to Perform Russian Twists

Russian twists are a fantastic anti-rotational core exercise requiring only a single dumbbell. They involve holding a crunch position while twisting at the waist to drop a dumbbell to either side of your hips. Russian twists engage the same muscle groups as a Pallof press without the need for a cable machine.

How to Perform Russian Twists

1. Sit on your glutes with your knees bent at a 90-degree angle and your ankles crossed.
2. Brace your abdominals and lift your feet a few inches off the ground. 
3. Grab the ends of a dumbbell with both hands and hold it above your navel.
4. Lean back slightly until you feel the strain in your abdominals. Maintain this torso position throughout.
5. Keep your elbows tucked close to your body. Twist your obliques to rotate your upper body until the dumbbell is by your side.
6. Twist in the opposite direction.
7. Repeat until you perform the desired number of reps per side.

Check out this useful video from Howcast for a visual guide to performing Russian twists.

How to Do a Perfect Russian Twist | Female Bodybuilding

Tips for Russian Twists

Keep your elbows tucked tight into your body and twist only from your waist. Avoid the temptation to extend your arms and swing the dumbbell from side to side. Your arms should remain locked in place with only the core muscles working to move the dumbbell.

4. Butterfly Sit Ups

When to Perform Butterfly Sit Ups

Butterfly sit-ups are a beginner-friendly, equipment-free core exercise that can be substituted for the Pallof press. Crunches with your legs in a butterfly position stop your hip flexors from assisting the movement. This movement helps to isolate your core muscles and alleviate any hip tightness resulting from traditional crunches.

How to Perform Butterfly Sit Ups

1. Lie on the ground with your feet together and your knees out to create a diamond shape with your legs.
2. Press your lower back into the ground to engage your core. Lift your arms above your head to prepare for the exercise.
3. Squeeze your abdominals to roll your torso up one vertebra at a time and tap your heels with your hands.
4. Slowly reverse the exercise to lay back down flat without moving your feet.
5. Repeat for the desired number of sets and reps.

For a visual aid, here’s a useful video from PureGym.

AB EXERCISE - How to do a butterfly sit up

Tips for Butterfly Sit Ups

Control the eccentric (lowering) phase of the lift by slowly placing one vertebra at a time back on the ground. If this exercise feels too easy, you can add more resistance by holding a dumbbell close to your chest as you perform the sit-ups.

5. Rotating Hanging Knee Raises

When to Perform Rotating Hanging Knee Raises

If you have access to a high pullup bar, this exercise makes an excellent Pallof press alternative. Lifting your knees into your chest from a hanging position strains the core muscles and moves them through a fuller range of motion. Adding a twist as you raise your knees engages more of your obliques and activates your anti-rotational core muscles.

How to Perform Rotating Hanging Knee Raises

1. Jump or step up to grip a pullup bar with an overhand grip.
2. Assume a dead hang position so that your body is not rocking or swaying.
3. Brace your abdominals and retract your shoulder blades.
4. Squeeze your core to lift your knees towards your chest.
5. When your knees reach a 90-degree angle, twist at your waist to tuck both knees towards your left hips.
6. Slowly lower your legs to a hanging position.
7. Repeat on the opposite side by tucking your knees in and twisting to the left.
8. Alternate for each rep until you perform the desired number of reps per side.

This video provides a helpful visual guide for performing the rotating hanging knee raise.

Hanging Knee Raise Twists

Tips for Rotating Hanging Knee Raises

If hanging exercises are new to you, eliminate the rotational twist and do regular hanging knee raises. Once you can comfortably do 2-3 sets of 10 reps, try rotating your hips to better work your obliques.

6. Bird Dogs

When to Perform Bird Dogs

If you are new to core training or are recovering from an injury, the bird dog is the exercise for you. Bird dogs are a great way to improve mind-to-muscle connection and familiarize yourself with anti-rotational core strengthening. Experienced lifters can also benefit from bird dogs by using them as a warm-up or activation exercise before going on to more advanced lifts.

How to Perform Bird Dogs

1. Get on all fours on the ground with your knees stacked under your hips and your shoulders over your wrists.
2. Keep your gaze straight down and brace your abdominals to pull your navel towards your spine.
3. Slowly extend your left arm and right leg simultaneously until they are both straight and in line with your torso.
4. Squeeze your core and bring your left arm and right leg towards each other until your elbow touches your knee.
5. Reset your arm and leg on the ground and repeat on the opposite side, lifting your right arm and left leg simultaneously.
6. Repeat for the desired number of sets and reps.

Check out this video for a visual guide on how to perform bird dogs.

Bird Dog

Tips for Bird Dogs

Keep your torso stable at all times so that only your limbs move. To make this exercise more difficult, hold a bear crawl position so your knees hover off the ground between reps.

7. Ab Rollouts

When to Perform Ab Rollouts

Ab rollouts are one of the most challenging abdominal exercises. They require every muscle in your core to work hard to keep your torso off the ground as you roll the barbell away from you. The further you roll the barbell, the more your core muscles stretch and contract to stabilize the spine. Ab rollouts using an ab wheel or a loaded barbell are a great and convenient alternative to Pallof presses requiring only basic equipment.

How to Perform Ab Rollouts

1. Kneel in front of a loaded barbell. Pad the knees if necessary.
2. Grip the barbell with an overhand grip and your hands just wider than shoulder-width apart. Stack your shoulders over your wrists.
3. Dig the balls of your feet into the ground to stabilize your body.
4. Slowly roll the barbell away from you while keeping your arms straight.
5. Roll the barbell out as far as you can without losing control of your core.
6. Squeeze your abdominals to pull the barbell back to its starting position.
7. Repeat for the desired number of sets and reps.

For a visual aid, here’s a useful video from Functional Bodybuilding demonstrating the barbell ab roll out.

Barbell Ab Roll Outs

Tips for Ab Roll Outs

Don’t let your back arch as you roll the barbell away from you. Tuck your pelvis and keep your abdominals braced throughout the exercise. You should feel a hollowing sensation in your core as you draw your navel towards your spine.

8. Plate Woodchoppers

When to Perform Plate Woodchoppers

Woodchoppers can be done using dumbbells, plates, or a cable machine. Plate woodchoppers are a great substitute for Pallof presses because they target your core muscles and obliques with rotational resistance. The plate woodchopper requires you to move quickly to twist and lift the plate overhead, generating power and working your core stabilizers hard. Plate woodchoppers are a convenient anti-rotational core exercise that you can do without a cable machine.

How to Perform Plate Woodchoppers

1. Stand tall with your feet planted hip-width distance apart and your knees softly bent.
2. Hold a plate or the ends of a dumbbell with both hands. Brace your abdominals and squeeze your glutes to stabilize your spine.
3. Keep your arms braced and maintain a slight bend in your elbows.
4. Bend your knees and twist your torso to bring the weight towards your right hip. Your left foot will naturally pivot to allow the deep twist.
5. Squeeze your obliques and swing the weight diagonally so it is above your left shoulder. Pivot your right foot to allow a deeper twist to the left.
6. Repeat for the desired number of reps and switch sides.
7. Perform an even number of sets and reps per side.

For a visual guide to plate woodchoppers, here’s a useful video from Testosterone Nation.

Weight Plate Chop

Tips for Plate Woodchoppers

Maintain a soft bend in your knees throughout the exercise and pivot on your feet as you twist. Start with a lighter weight to get used to the twisting and lifting motion. Move through a full range of motion by bringing the plate down by your hip before explosively swinging it up diagonally.

9. Banded Mountain Climbers

When to Perform Banded Mountain Climbers

Mountain climbers are a great overall core strengthener that also works your shoulders. By adding a short loop resistance band around your feet, you can put more strain on the abdominals. Training your abdominals with resistance, such as a cable machine or resistance band, has advantages for strength and hypertrophy compared with bodyweight core exercises.

How to Perform Banded Mountain Climbers

1. Place a small loop resistance band around the center of your feet. 
2. Assume a plank position. Stack your shoulders directly above your wrists and keep your core engaged to maintain a straight line with your body.
3. Keep your eyes gazing straight between your hands. Take a breath in to brace your entire body from head to heels.
4. Exhale to squeeze your abdominals and pull your left knee in towards your body, pressing against the band’s resistance.
5. Repeat with your right knee.
6. Alternate for each rep until you have performed the desired number of reps on each side.

For a visual aid, check out this video from Jeremy Scott Fitness demonstrating a resistance band mountain climber.

Band Mountain Climbers Exercise

Tips for Banded Mountain Climbers

To target the obliques, try the ‘drunken mountain climber variation’. Instead of tucking your knees straight into your chest, cross them over by tucking your knee towards your opposite elbow for each rep. You can do banded mountain climbers slow and controlled or speed them up for more power and aerobic exertion.

10. Renegade Rows

When to Perform Renegade Rows

Renegade rows are another great alternative to Pallof presses performed from a plank position. Renegade rows activate the obliques to stabilize the torso and resist the rotational force generated as you row the dumbbells. If you don’t have access to a cable machine or a resistance band but have a set of dumbbells, this is a great core exercise for you.

How to Perform Renegade Rows

1. Place two dumbbells on the floor about shoulder-width apart. Hex dumbbells will be easier to balance on than dumbbells with a round edge.
2. Assume a high plank position, gripping the dumbbells with a neutral grip. Ensure your shoulders are stacked directly above your wrists.
3. Starting on your weaker arm, row one of the dumbbells by pulling your elbow directly behind you. Stop when the dumbbell is in line with your ribs. Balance on your feet and your non-working arm.
4. Lower the dumbbell and repeat on the other side.
5. Alternate sides for each rep until you perform the desired number of reps per side.

Here’s a useful video from BuiltLean demonstrating the correct form for dumbbell renegade rows.

Renegade Row: Core & Back Builder

Tips for Renegade Rows

Avoid rocking side to side as you row each dumbbell. Instead, engage your core to keep your torso stable so only your arms move. If you are struggling to balance, space your feet out wider for a more stable base. Protect your spine by keeping your gaze straight down between your hands and your chin tucked slightly.

Reasons to Choose a Pallof Press Alternative

The Pallof press is an effective core strengthener for weightlifters, bodybuilders, and athletes looking to improve their core strength and spinal stabilizers. Although Pallof presses look simple, they are deceptively difficult to execute correctly. They require a good mind-to-muscle connection and a strong foundation of core strength. You may prefer an alternative to Pallof presses if you don’t like the way they feel, prefer training your abs with free weights, or don’t have access to a cable machine or resistance band.

Muscles Worked by Pallof Presses

Pallof presses are a compound exercise that works the stabilizing muscles throughout your body. They emphasize the core muscles, including the obliques and transverse abdominals. Pallof presses also engage the glutes to stabilize the spine against the rotational force of the band or cable.

• Primary muscles used: Abdominals (Rectus Abdominis, Transverse Abdominis, External and Internal Obliques
• Secondary muscles used: Spinal Erectors, Scapula Stabilizers, Glutes

Pallof Press Alternatives: FAQs

Can I do a Pallof press without a cable machine?

Yes, you can do Pallof presses using resistance bands. The defining feature of a Pallof press is lateral tension. Attach a long loop resistance band to a sturdy vertical anchor to do this exercise without cable. Position yourself laterally relative to the anchor and take a few steps sideways until the band is pulled taut. Keeping your torso rigid and core braced, press the resistance band out from your chest and slowly bring it back without twisting your hips or shoulders.

Can I do Pallof presses with kettlebells or dumbbells?

No. Pallof presses work by forcing your core to resist the rotational force of lateral tension from a resistance band or cable machine. Using a dumbbell or kettlebell will change the direction the tension is coming from. Free weights drag your body downward against gravity, not sideways. If you use free weights to target your core and obliques, alternatives like Russian twists and plank kettlebell pull-throughs are ideal options.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.