Core · Bodyweight
Elbow Plank 3 Point Hops
How to do the elbow plank 3 point hops, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Hold an elbow plank with your forearms on the floor and your body in a straight line. Keeping your core tight, hop both feet to one side, back to center, then to the other side, hitting three points with each round. Keep your hips level and your shoulders stacked over your elbows.
- 1Your obliques firing as the feet hop side to side
- 2Your core bracing to keep the hips level
- 3Your shoulders staying stacked over your elbows
Common mistakes
- Letting your hips rise or sag during the hops
- Twisting the shoulders out of plank alignment
- Hopping so wide you lose control of the landing
Muscles worked
The elbow plank 3 point hops mainly works the obliques and lower abs, with the upper abs, glutes, front delts, and hip flexors assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the elbow plank 3 point hops for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.