Exercise guide
Elbow Plank 3 Point Hops
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
This dynamic plank variation combines isometric core stability with explosive lower body movement to challenge the abs, obliques, and shoulder stabilizers while elevating the heart rate.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Assume a forearm plank position with elbows directly under your shoulders and forearms parallel.
- Engage your core and glutes to create a straight line from your head to your heels.
- Position your feet together to establish the center starting point.
How to do it
- Exhale and hop both feet together toward the right side, aiming to bring your knees toward your right elbow while keeping your torso stable.
- Inhale and hop both feet back to the center starting position.
- Exhale and hop both feet together toward the left side, then inhale as you hop back to the center.
- Maintain a quick, rhythmic tempo while ensuring your hips do not pike excessively high during the hops.
Form checklist
- Keep your hips level with your shoulders; avoid letting them sag toward the floor.
- Maintain a neutral neck by looking at the floor between your forearms.
- Push actively through your elbows to prevent your shoulder blades from winging.
- Land softly on the balls of your feet to minimize impact and maximize core control.
Pro tips
- Focus on the 'crunch' sensation in your obliques as you hop to the side to increase muscle recruitment.
- Keep your weight shifted forward over your elbows to ensure the tension remains on the core and shoulders rather than shifting into the lower back.
Make it harder
- Increase the speed of the hops to turn the movement into a high-intensity cardiovascular challenge.
- Wear a weighted vest to increase the resistance on the shoulders and core stabilizers.
Frequently asked
- What muscles does the elbow plank 3 point hops work?
- The elbow plank 3 point hops primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the elbow plank 3 point hops?
- The elbow plank 3 point hops requires no equipment — just your body weight.
- Is the elbow plank 3 point hops good for beginners?
- The elbow plank 3 point hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.