Step by step instructions, muscle activation and variants for the Elbow Plank 3-Point Hops.
A dynamic core exercise performed in an elbow plank where you hop your feet between three positions — center, left, and right. Each hop sequence challenges core stability, hip mobility, and lower-body power while forcing your midsection to resist rotation and maintain a neutral spine.
The Elbow Plank 3-Point Hops is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
