Core · Bodyweight
Plank 3 Point Hops
How to do the 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
Set up in a high plank with hands under your shoulders and body in a straight line. Hop both feet out to one side, back to center, then out to the other side, keeping your hips stable. Move quickly while bracing hard through your trunk.
- 1Feel your shoulders and core fighting to keep your hips level as you hop
- 2Keep weight pressing through your hands and a long, tight midsection
- 3Hop light from the feet and land softly each time
Common mistakes
- Don't let your hips pike up or sag toward the floor
- Avoid rocking your shoulders forward past your wrists
- Don't twist your torso; keep the rotation coming from your hips and legs
Muscles worked
The plank 3 point hops mainly works the lower abs, upper abs, and obliques, with the hip flexors, triceps, forearms, quads, glutes, calves, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- Hip FlexorsSupport
- TricepsSupport
- ForearmsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- HamstringsMinor
- Side DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the 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.