Mini Loop Band Plank with Straight Leg Kickback
The Mini Loop Band Plank with Straight Leg Kickback is a dynamic core exercise that combines a static plank hold with resisted hip extension to target the abs and glutes simultaneously. This intermediate variation increases instability, forcing your core to work harder to maintain alignment.
This exercise requires a delicate balance of stability and mobility, which can be difficult to gauge on your own. AI coaching optimizes this movement by analyzing your RPE and duration trends to determine if you are maintaining tension or compensating as fatigue sets in. Additionally, by monitoring your daily recovery metrics and sleep quality, the app can suggest reducing the band tension or hold time on days when your central nervous system is fatigued to protect your lower back.
Form Cues
- Keep your forearms flat and elbows directly under your shoulders
- Brace your core tight as if preparing for a punch
- Squeeze your glute to lift the leg straight back against the band
- Maintain a neutral neck by looking slightly ahead of your hands
- Keep your hips square to the floor throughout the kickback
- Don't let your lower back sag or arch
- Don't rotate your hips or lean to one side
- Don't lift the leg so high that your back hyperextends
- Don't let your head drop down toward your chest
- Don't rush the movement; keep it controlled
Common Mistakes
- Sagging hips/arching lower back
- Rotating hips to the side
- Kicking too high and losing core tension
- Holding breath during exertion
- Shifting weight excessively to the supporting leg
Muscles Worked
This exercise is a dual-threat movement that primarily targets the entire core complex, including the rectus abdominis and obliques, to maintain stability. Simultaneously, it actively engages the gluteus maximus and hamstrings through the resisted kickback, while the anterior deltoids and serratus anterior stabilize the upper body.
Primary
Secondary
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