Step by step instructions, muscle activation and variants for the Plank 3-Point Hops.
A dynamic plank variation in which the feet hop between three positions — left, center, and right — while the upper body stays in a fixed plank. The movement challenges core stability, shoulder endurance, and full-body coordination under continuous tension.
The 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.
