Elbow Plank 3 Point Hops
Elbow Plank 3 Point Hops Exercise Description
Elbow Plank 3 Point Hops is a dynamic forearm plank that alternates between four points of contact and three (both forearms plus one foot) while the free foot performs quick, controlled hops. The goal is to maintain a neutral spine and level pelvis as the lower body moves, building anti-extension and anti-rotation core stability while elevating cardiovascular demand. Primary muscles include the anterior core (rectus abdominis, obliques, transverse abdominis), glutes for pelvic control, and the shoulder girdle stabilizers (especially serratus anterior) to support the upper body. Expect a small, rhythmic hop from the moving foot with quiet landings, while the trunk stays steady and aligned. This variation challenges coordination and trunk stiffness without equipment, emphasizing precise body control over range of motion.
- Muscle Groups: Abs, Chest, Core, Glutes, Hips, Waist
- Target Muscles: Gluteus Medius, Rectus Abdominis, Serratus Anterior
- Assisting Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Deltoid - Anterior, Multifidus, Quadratus Lumborum
- Body Area: Lower Body, Upper Body
- Body Parts: Chest, Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Abductors, Hip Extensors, Scapular Protractors, Scapular Upward Rotators, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Rib Cage Muscle, Stomach, Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Elbow Plank 3 Point Hops Exercise
‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, hands relaxed; legs long with feet together.
– Brace the abdomen, lightly squeeze the glutes, and press the forearms into the floor to protract the shoulder blades without shrugging.
– Keep a straight line from head to heels; gaze slightly ahead of your hands to maintain a neutral neck.
– Shift weight onto the left foot to create three points of contact (both forearms + left foot), keeping hips square.
– With the right foot, perform small, quick hops out to the side and back under the hip; land softly on the ball of the foot.
– Minimize torso sway—ribs down, pelvis level; avoid sagging or piking at the hips.
– Return to center, switch support to the right foot, and repeat the hop pattern with the left foot.
– Breathe steadily; do not hold your breath.
– Keep hop amplitude modest and controlled; prioritize quiet landings and trunk stability over speed or distance.
– To exit, return to a stable forearm plank, then lower the knees to the floor.
Elbow Plank 3 Point Hops Tips
‘- Set your elbows directly under your shoulders with forearms parallel and hands relaxed.
– Keep your legs long with feet together to start in a solid forearm plank.
– Brace your abdomen, lightly squeeze your glutes, and press your forearms into the floor to protract the shoulder blades without shrugging.
– Maintain a straight line from head to heels, looking slightly ahead of your hands to keep your neck neutral.
– When shifting onto one foot, keep your hips square to the floor as you move into three points of contact.
– Make the hopping foot perform small, quick hops out to the side and back under the hip, landing softly on the ball of the foot.
– Minimize torso sway by keeping ribs down and pelvis level; avoid letting the hips sag or pike.
– Keep hop amplitude modest and controlled, prioritizing quiet landings and trunk stability over speed or distance.
– Breathe steadily throughout the set and, when finished, return to a stable forearm plank before lowering your knees to the floor.
Elbow Plank 3 Point Hops Beginner Introduction
Elbow Plank 3 Point Hops turns a classic forearm plank into a lively, coordination-based drill. The body supports itself on both forearms and one foot while the other foot performs quick, small jumps, creating a constant shift in balance. This bodyweight move uses no equipment and blends core stability with light, athletic footwork, giving it both strength and cardio qualities in a compact space.
The main challenge centers on holding the midsection steady while the hopping leg moves. The abs and side abs work together to stop the lower back from sagging or lifting, while the glutes help guide hip position so it stays level. At the same time, the shoulders, upper back, and muscles around the rib cage create a solid upper-body platform against the floor. The motion from the foot is brief and controlled, with an emphasis on soft, quiet contacts and a calm, unmoving trunk. This creates a demanding drill for trunk stiffness, body awareness, and precise control rather than big, showy movement.