Exercise guide
Plank 3 Point Hops
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic core movement combines a high plank with explosive hopping to build rotational stability, shoulder endurance, and cardiovascular fitness. It forces the obliques and rectus abdominis to stabilize the spine while the lower body moves through multiple planes of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands stacked directly under your shoulders and feet together.
- Engage your core and glutes to create a straight line from your head to your heels.
- Spread your fingers wide and press firmly into the floor to stabilize your shoulder girdle.
How to do it
- Exhale as you hop both feet forward and to the outside of your left hand, keeping your hips as low as possible.
- Inhale as you hop both feet back to the starting center plank position.
- Exhale as you hop both feet forward and to the outside of your right hand, then inhale to return to the center.
- Maintain a rhythmic, athletic tempo, ensuring your feet land and take off simultaneously.
Form checklist
- Keep your shoulders stacked directly over your wrists throughout the entire movement.
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Avoid letting your lower back arch or your hips sag when returning to the center plank.
- Keep your neck neutral by looking at a spot on the floor slightly ahead of your hands.
Pro tips
- Focus on 'pulling' your knees toward your elbows using your lower abdominals rather than just jumping with your legs.
- Minimize the time your feet spend on the ground at each point to maximize the metabolic demand and core tension.
Make it harder
- Increase the speed of the hops to turn the exercise into a high-intensity cardiovascular interval.
- Add a third hop directly toward the center (knees to chest between your hands) to create a 'triangle' pattern for more rectus abdominis engagement.
Frequently asked
- What muscles does the plank 3 point hops work?
- The 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 plank 3 point hops?
- The plank 3 point hops requires no equipment — just your body weight.
- Is the plank 3 point hops good for beginners?
- The plank 3 point hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.