Upside-Down Pallof Press Dead Bug: A Core Exercise That Resists Rotation
anti-rotation biomechanics core exercises core training dead bug internal obliques pallof press Oct 17, 2026
I flipped a Pallof press upside down, added a dead bug, and the whole core engaged.
What's happening
Actively push your opposite knee into the roller. This forces you to immediately resist rotation of the trunk relative to the force trying to turn the pelvis to the right. The internal obliques on the opposite side from the wall kick on right away to stabilize.
When you add the lowering leg, the muscles that stabilize the pelvis in the sagittal plane (the TVA, hip flexors and multifidus) work together to stabilize in the transverse plane.
A few key pointers
- Push into the wall the whole time. Keep actively pressing throughout.
- Exhale as your arms and leg go out. This recruits more tension at length and helps you control the motion.
- Inhale as you come back. Think of breathing into your back. You'll likely feel more expansion on the side opposite the wall.
Keep exploring
For more core and breathing work, try my free Spinal Health in Motion course, join me in Alchemy, or learn the full approach in Empowered Performance.
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