Hips shift laterally toward the cable
Without the lower body anchor the QL drives lateral movement.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Pallof Press — Tall Kneeling
Coaching cues
- Tall kneel facing sideways to the cable; no hip hinge
- Press the handle out; resist all rotation
- Glutes squeezed; pelvis neutral; no lean
- Return to chest; repeat for reps or hold
Common faults 2
Glutes disengage — hips pop forward
Anterior pelvic tilt breaks the tall kneel position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗