Front Plank Side Hop
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The front plank side hop is a bodyweight plyometric and aerobic core drill performed in a front plank while hopping both feet side to side. It challenges the abs, obliques, and deep core to resist rotation while the shoulders and arms stabilize your upper body, blending core conditioning with a cardio stimulus.
How to do the Front Plank Side Hop
- 1Set up in a front plank on your forearms, elbows stacked directly under your shoulders and forearms flat on the floor.
- 2Extend your legs behind you with your feet together, then brace your abs and squeeze your glutes so your body forms a straight line from head to heels.
- 3Keep your shoulders pulled down away from your ears and your hips level, avoiding any sag or pike in your lower back.
- 4Hop both feet a short distance to the right, landing softly on the balls of your feet while keeping your shoulders and hips square.
- 5Immediately hop both feet back to the center, controlling the landing without letting your hips twist.
- 6Hop both feet to the left the same distance, again landing lightly and keeping your core tight.
- 7Continue hopping side to side at a steady, controlled rhythm for the prescribed time or number of reps.
- 8Finish by hopping your feet back to center, then lower your knees to the floor to come out of the plank.
Form tips
- Drive the hop from your feet and hips, not by yanking with your upper body, so your shoulders stay stable over your elbows.
- Keep your hips and shoulders facing the floor throughout — the goal is to resist rotation, not rotate with each hop.
- Land softly on the balls of your feet to cushion each rep and keep a smooth, even tempo.
- Start with small, controlled hops and widen the range only once you can hold a flat, braced plank line.
- Breathe steadily throughout instead of holding your breath, since this is an aerobic, conditioning-style movement.
Common mistakes
- Letting the hips sag toward the floor, which strains the lower back and removes tension from the abs.
- Piking the hips up into an inverted V, which makes the drill easier and takes the work off the core.
- Twisting the hips or shoulders with each hop, which defeats the anti-rotation purpose and reduces oblique engagement.
- Landing hard and flat-footed, which jars the joints and breaks the controlled rhythm the exercise relies on.
- Shrugging the shoulders up toward the ears, which loads the neck and undermines a stable pressing base.
Frequently asked questions
What muscles does the front plank side hop work?
It mainly works the core — the abs and obliques — which fire to keep your spine stable and resist rotation as your feet hop side to side, while your shoulders and arms stabilize your upper body.
Is the front plank side hop good for beginners?
It can be, but build up to it. If you cannot yet hold a steady front plank, master the standard plank first, then add small side hops once your hips and shoulders stay square.
Is the front plank side hop cardio or core work?
Both. It is a plyometric, aerobic movement, so the repeated hopping raises your heart rate while your abs and obliques work to keep your torso stable, making it a combined core and conditioning drill.
How long should I do front plank side hops?
Treat it as a conditioning interval. Aim for 20–40 seconds of steady hops per set for 3–4 sets, resting between sets and stopping early if your hips start to sag or twist.
What is a good alternative to the front plank side hop?
A standard front plank builds the same anti-rotation core stability without the hop. For a similar cardio-core mix, plank shoulder taps or mountain climbers are good bodyweight options.
