3-Point Hop Plank
Strengthen your core & boost cardio! Hop side-to-side in plank, engaging your abs and building agility. A full-body burner in a plank!
The 3-Point Hop Plank is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
3-Point Hop Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lower Back (quadratus lumborum)
3-Point Hop Plank Variations and Alternatives
How to do the 3-Point Hop Plank
Begin in a standard plank position, with your hands under your shoulders and your body forming a straight line from your heels to your head.
Engage your core, keep your hands firmly planted on the ground, and prepare to move laterally.
Push off with your feet and hop to the right, landing softly with both feet together while maintaining the straight plank position.
Immediately hop back to the center starting position, making sure to land with control.
After landing in the center, proceed to hop to the left, again landing softly while keeping your body in a plank position.
Hop back to the center to complete one full repetition.
Continue these lateral hops, alternating from the right to the center, and then left to the center, for the desired number of repetitions or for a set time period.
Maintain a tight core throughout the exercise and focus on controlled, explosive movements for the hops.
Tips:
Ensure that your lower back doesn’t sag during the hops.
Keep the movement quick but controlled to maximize the plyometric and cardio components of the exercise.
Breathe consistently throughout the exercise and work up to increase speed and reps as you get more comfortable with the movement.
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3-Point Hop Plank FAQs
What muscles does the 3-Point Hop Plank work?
The 3-Point Hop Plank mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the 3-Point Hop Plank?
None. The 3-Point Hop Plank is a bodyweight exercise, so you can do it anywhere.
Is the 3-Point Hop Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some 3-Point Hop Plank variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Elbow 3-Point Hop Plank, Dynamic Explosive Plank and Front Side-Hop Plank.
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