Both knees down, press, refuse to rotate.
Stay tall through your hips and don't let the cable pull you into a rotation.
The Pallof press is anti-rotation training, the cable pulls sideways and your core's entire job is to refuse the twist as you press the handle away from your chest. Kneeling on both knees removes your feet and hips from the equation, so your obliques and deep trunk muscles cannot outsource the work to a wide stance. Pressing the handle out lengthens the lever and cranks up the rotational pull, making this one of the cleanest ways to build a trunk that stays square under load.
Kneeling shrinks your base of support and takes leg drive out of the picture, so your core has to do all the anti-rotation work. It is also a great teaching position, most people feel the exercise properly for the first time on their knees.
Less than feels impressive. Pick a load where you can press the handle out slowly with zero twist or lean, if your shoulders rotate toward the stack, drop the pin. This is a control exercise, not a strength contest.
It trains your core to resist rotation, which is what your trunk does during heavy squats, deadlifts, carries and single-arm work. A trunk that will not twist under pressure transfers force better and protects your spine.
