Mini Loop Band Scissor Kick
The Mini Loop Band Scissor Kick is a dynamic core exercise that strengthens the lower abdominals and hip flexors by adding resistance to a traditional leg flutter movement. By placing a resistance band around your ankles, you increase the stability demand on your core while challenging your leg muscles through a small range of motion.
This exercise places significant demand on the hip flexors and lower back stabilizers. The AI analyzes your recent training volume—specifically running or heavy squatting—to recommend the appropriate band tension, ensuring you don't overstrain already fatigued hip muscles. If you have logged lower back sensitivity, the system can suggest immediate regressions or adjust the prescribed volume to ensure your core creates stability without compromising spinal alignment.
Form Cues
- Press your lower back firmly into the floor
- Keep your legs fully extended and knees locked
- Maintain constant tension on the mini band
- Brace your core as if preparing for impact
- Breathe rhythmically throughout the set
- Don't allow your lower back to arch off the floor
- Don't let the band go slack between reps
- Don't bend your knees to reduce the leverage
- Don't tuck your chin aggressively into your chest
- Don't use momentum to swing your legs
Common Mistakes
- Arching the lumbar spine
- Bending the knees significantly
- Rushing the tempo
- Using a band that is too heavy
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the lower portion of the rectus abdominis, forcing it to work isometrically to keep the pelvis neutral against the weight of the legs. The mini band adds resistance to the hip flexors and outer glutes, requiring the obliques and transverse abdominis to engage deeper to prevent the torso from twisting or shifting.
Primary
Secondary
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