Mini Loop Band Around the World Plank
The Mini Loop Band Around the World Plank is a dynamic core exercise that combines an isometric hold with resisted leg movements to increase stability and glute engagement. By fighting the resistance of the band while maintaining a plank, you actively target the obliques and transverse abdominis.
This movement relies heavily on shoulder stability, so Iridium reviews your 7-day workout history to calculate specific fatigue levels for your anterior deltoids. If your recent pressing volume suggests your shoulders are unrecovered and might be the limiting factor, the system will substitute this for a core exercise that minimizes upper body involvement.
Form Cues
- Squeeze your glutes and brace your abs
- Keep your hips strictly level with the floor
- Drive your forearms firmly into the ground
- Move your leg in a controlled arc against the band
- Maintain a neutral neck position
- Don't let your lower back sag
- Don't rotate your hips as the leg moves
- Don't lift your hips too high into a pike
- Don't rush the outward movement
- Don't hold your breath
Common Mistakes
- Arching the lower back
- Rocking hips side to side
- Relying on momentum
- Looking up or dropping the head
- Uneven weight distribution
Muscles Worked
This exercise primarily targets the deep core musculature, specifically the transverse abdominis, by forcing you to resist rotation while moving your limbs. The addition of the mini loop band around the ankles heavily recruits the gluteus medius and obliques, turning a standard plank into a comprehensive full-body stabilizer.
Primary
Secondary
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