Push Up 3 Points Hops

Muscles worked

Setup

1. Begin in a standard high plank position with hands slightly wider than shoulder-width and feet together.
2. Brace your core and align your head, hips, and heels in a straight line.
3. Position your hands firmly on the floor with fingers slightly spread for maximum stability.

How to do it

1. Lower your chest toward the floor to perform a push-up, then exhale and press back up explosively.
2. Immediately hop both feet forward toward the outside of your left hand, then hop back to the starting plank position.
3. Perform another push-up, then hop both feet forward toward the center (tuck position) and hop back.
4. Perform a third push-up, then hop both feet toward the outside of your right hand and hop back to complete one full cycle.

Form checklist

• Keep your hips level with your shoulders; avoid letting them pike excessively high during the hops.
• Maintain a neutral spine and prevent the lower back from sagging during the push-up phase.
• Land softly on the balls of your feet to minimize joint impact and maintain control.
• Ensure your chest reaches elbow depth on every push-up repetition.

Pro tips

• Focus on 'quiet feet'—landing softly indicates superior core control and better eccentric loading of the muscles.
• Use your core to pull your knees toward your hands during the hops rather than just jumping with your legs to maximize oblique activation.
• Maintain a rhythmic tempo: 1 second for the descent, an explosive press, and rapid, reactive hops.

Make it harder

• Perform the push-up as a 'plyo push-up' where your hands leave the floor simultaneously with the foot hop.
• Increase the speed of the hops to turn the movement into a high-intensity cardiovascular challenge.

Frequently asked

What muscles does the push up 3 points hops work?

The push up 3 points hops primarily targets the pectorals and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the push up 3 points hops?

The push up 3 points hops requires no equipment — just your body weight.

Is the push up 3 points hops good for beginners?

The push up 3 points hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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