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Front Plank Side Hop

Front Plank Side Hop

The Front Plank Side Hop is a fantastic exercise that targets multiple muscle groups while also improving coordination and stability. This advanced plank variation adds a dynamic element to the traditional static plank and takes your core strength and endurance to the next level. To perform the Front Plank Side Hop, assume a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core, glutes, and legs to maintain a stable plank position. From here, you will jump your feet to the side while keeping your upper body steady. Then, jump your feet back to the starting position, and repeat the movement to the other side. What makes the Front Plank Side Hop so effective is the combination of isometric contraction of core muscles during the plank and explosive movement during the side hops. This exercise primarily targets the rectus abdominis (six-pack muscles), obliques, and transverse abdominis, which are crucial for core stability and overall body control. Additionally, the Front Plank Side Hop engages the muscles of the shoulders, arms, chest, and legs, making it a full-body exercise. Incorporating the Front Plank Side Hop into your workout routine can not only help you develop a strong and toned core but also enhance your athletic performance and functional fitness. It is important to start with proper form and gradually increase the intensity and speed of the side hops as you become more comfortable and proficient in the exercise. Remember to always prioritize proper form and listen to your body to avoid overexertion or injury.


  • Start by getting into a plank position with your forearms resting on the ground and your body straight.
  • Engage your core muscles and maintain a neutral spine throughout the exercise.
  • Jump both of your feet to one side, landing softly and ensuring that your hips stay level.
  • Jump your feet back to the starting position, in line with your shoulders.
  • Repeat the side hop, but this time jump your feet to the other side.
  • Continue alternating sides for the desired number of repetitions or duration.
  • Remember to keep your movements controlled and maintain a solid plank position throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Start with a lower number of repetitions and gradually increase as you build strength and stability.
  • Keep your body in a straight line from head to toe, avoiding any sagging or arching of the back.
  • Focus on landing softly on the balls of your feet when performing the side hop movement.
  • Control your breathing by taking deep breaths in through your nose and exhaling through your mouth.
  • Always warm up before attempting this exercise to prepare your muscles and joints.
  • If you have any pre-existing injuries or conditions, consult with a healthcare professional before performing this exercise.
  • Take rest days between workouts to allow your muscles to recover and adapt to the training stimulus.
  • Maintain proper form and technique throughout the exercise to avoid unnecessary strain or injury.
  • Listen to your body and modify the exercise if needed to suit your fitness level and ability.


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