Exercise guide
Plank 4 Point Hops
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic plank variation builds core stability and explosive power by jumping the feet to four distinct points, targeting the abs and obliques while challenging the shoulders and quads through constant stabilization.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Visualize four points on the floor: center-back, front-left, center-back, and front-right.
How to do it
- Exhale and jump both feet forward and to the left, landing softly with your knees tucked toward your left elbow.
- Inhale and jump both feet back to the starting center plank position.
- Exhale and jump both feet forward and to the right, landing softly toward your right elbow.
- Inhale and jump back to the center; maintain a fast, rhythmic tempo while keeping your upper body still.
Form checklist
- Keep your hips as level as possible; avoid letting them sag or piking them too high during the jumps.
- Land softly on the balls of your feet to minimize joint impact.
- Maintain a neutral spine and keep your gaze slightly ahead of your hands to avoid neck strain.
- Keep your shoulders stacked directly over your wrists throughout the entire movement.
Pro tips
- Focus on 'pulling' your knees toward your chest using your lower abs and obliques rather than just jumping with your legs.
- Minimize the time your feet spend on the ground at the outer points to increase the metabolic demand and core tension.
Make it harder
- Increase the speed of the hops while maintaining perfect torso stability.
- Add a push-up every time you return to the center plank position to further challenge the chest and triceps.
Frequently asked
- What muscles does the plank 4 point hops work?
- The plank 4 point hops primarily targets the abs, deltoids, and obliques, and also works the erector spinae, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the plank 4 point hops?
- The plank 4 point hops requires no equipment — just your body weight.
- Is the plank 4 point hops good for beginners?
- The plank 4 point hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.