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.
Since this exercise challenges both core stability and hip strength, the AI analyzes your performance data to ensure you are maintaining tension without compromising form. If your daily recovery metrics like HRV indicate hip or lower back fatigue, the app can suggest reducing the band resistance or switching to a static plank to prevent strain. Over time, the AI tracks your ability to handle higher volume, progressively increasing the rep count or recommending thicker bands as your anti-rotational strength improves.
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.
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Secondary
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