How to do a Mini Loop Band Plank with Straight Leg Kickback
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Plank with Straight Leg Kickback
Instructions for Proper Form
This exercise combines core stabilization with glute activation, making it an excellent compound movement for building core strength and enhancing posterior chain engagement. The straight leg kickback, intensified by the mini loop band, challenges stability and strengthens the glutes and lower back, offering a more comprehensive workout than a traditional plank.
- Place your hands on the floor and extend your arms directly underneath your shoulders with a band wrapped around both ankles. Raise your hips and knees off the floor to create a straight line from your ankles to your shoulders. Raise your right heel off the floor as your keep your right leg extended. Control the movement back to the starting position and repeat with the opposite side.
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Alternatives & Variations to Mini Loop Band Plank with Straight Leg Kickback
1. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 66 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
2. Mini Loop Band Leg Raise
29.8 mSCORESWAPPED 39 TIMESBy incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.
3. Dead Bug
92.4 mSCORESWAPPED 37 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
4. Toe Touchers
75.9 mSCORESWAPPED 29 TIMESToe Touchers are a bodyweight exercise that primarily targets the abdominals. This movement involves lying on your back and extending your legs straight up, then reaching towards your toes with your hands. This exercise focuses on contracting the abdominal muscles to bring the torso towards the legs, increasing core strength and improving flexibility in the hamstrings and lower back.
5. Plank
92.8 mSCORESWAPPED 29 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 26 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Bird Dog
75.9 mSCORESWAPPED 24 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
8. Handle Band Crunch
30.9 mSCORESWAPPED 24 TIMESThe Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.
9. Crunches
94 mSCORESWAPPED 22 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
10. Flutter Kicks
88 mSCORESWAPPED 16 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.