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Mini Loop Band Mountain Climber
High-intensity plank-based exercise using a mini loop band around feet to resist alternating knee drives to chest, targeting core and hip flexors for enhanced stability, endurance, and cardiovascular fitness.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Shoulders, Quads, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
8/10Iliopsoas
Shoulders
5/10Anterior Delts
Quads
4/10Glutes
4/10Glute Max
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Place mini loop band around both feet at arches or ankles. Assume high plank position with hands under shoulders and body in straight line from head to heels.
- Brace core and keep hips level.
- Drive one knee toward chest against band resistance.
- Exhale as you pull knee forward.
- Quickly extend leg back to plank position.
- Inhale on extension.
- Alternate with opposite knee in running motion.
- Maintain stable upper body throughout.
Coaching Tips
Form Cues
- Drive from hips
- Keep plank rigid
- Eyes down neutral
- Alternate quickly controlled
- Hips level no sag
- Core braced tight
Breathing
Exhale as you drive knee forward; inhale as you extend leg back. Brace core continuously.
Tempo
1-0-1
Range of Motion
Knee drives to chest level; full leg extension to plank with straight line from head to heels.
Safety
Safety Notes
- Avoid if acute lower back pain
- Ensure band secure to prevent slip
- Stop if shoulder discomfort
- Maintain neutral spine always
- Consult doctor for pre-existing conditions
Spotting
Spotting not required; use mat for hand comfort if needed.
Common Mistakes
- Hips sagging low
- Arching lower back
- Band slipping off feet
- Jerky uncontrolled motions
- Pushing off ankles
- Head looking up
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Hip flexor strain
Flexibility Needed
- Adequate shoulder flexion for plank
- Hip mobility for knee drive
Build Up First
- Master basic plank hold
- Proficient in standard mountain climbers
Also known as
Banded Mountain Climber, Resistance Band Mountain Climber, Mini Band Knee Drive
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