Cable Pallof Press with Glute Bridge

How to perform it

Step-by-step instructions

1. 01Set a single handle on a low pulley and lie on your back perpendicular to the cable with knees bent and feet planted.
2. 02Hold the handle with both hands above the mid-chest and move far enough from the stack to create light lateral tension.
3. 03Brace against rotation and lift the hips until the knees, hips, and shoulders form a controlled bridge.
4. 04Press the handle away from the chest without allowing the hands, ribs, or pelvis to turn toward the pulley.
5. 05Return the handle, maintain bridge height for the set, then lower safely and reposition for the opposite direction.