Front Plank Side Hop (female) – Video Exercise Guide & Tips

Front Plank Side Hop (female) - Video Exercise Guide & Tips

Are you looking for a challenging workout that targets your core and improves your agility? Look no further than the Front Plank Side Hop!

Watch This Exercise Video

This exercise guide and video will show you exactly how to perform this movement correctly, while also giving you tips to maximize your results.

Whether you're a beginner or a seasoned fitness enthusiast, this workout can be modified to suit your fitness level.

Get ready to jump into action and amp up your workout routine!

Key Takeaways

  • The Front Plank Side Hop targets core muscles and helps prevent back pain.
  • It increases cardiovascular endurance and improves overall strength and stability.
  • Engaging core muscles, maintaining proper form, and focusing on controlled hopping movements are crucial.
  • Modifications and equipment options are available to accommodate different fitness levels and add challenge.

Benefits of the Front Plank Side Hop

To understand the benefits of the Front Plank Side Hop, you need to know how this exercise can improve your overall strength and stability.

The Front Plank Side Hop is a dynamic exercise that targets your core muscles while also increasing your cardiovascular endurance. By performing this exercise, you can effectively strengthen your core muscles, including your abs, obliques, and lower back. This is because the Front Plank Side Hop requires you to engage your core muscles to maintain stability and control throughout the movement.

Moreover, the hopping motion engages your cardiovascular system, which helps to increase your heart rate and improve your endurance over time.

Improving core strength is crucial for maintaining proper posture, preventing back pain, and enhancing athletic performance. The Front Plank Side Hop specifically targets your core muscles, helping to strengthen them and improve their overall functionality.

Additionally, increasing cardiovascular endurance is important for maintaining a healthy cardiovascular system and improving your overall fitness level. By incorporating the Front Plank Side Hop into your routine, you can challenge your cardiovascular system and improve your endurance, allowing you to perform physical activities for longer periods without getting fatigued.

Proper Form and Technique

Maintain proper form and technique for the Front Plank Side Hop by engaging your core muscles and focusing on controlled hopping movements. Proper form is essential not only for maximizing the effectiveness of the exercise but also for preventing injuries. By engaging your core muscles, you improve stability and support your body throughout the movement.

To engage your core, imagine pulling your belly button towards your spine and squeezing your abdominal muscles. This will help you maintain a strong and stable body position. Additionally, keep your shoulders directly above your wrists and your hips in line with your shoulders and ankles.

As you perform the Front Plank Side Hop, focus on controlled hopping movements. Avoid jerky or uncontrolled motions, as these can lead to strain or injury. Instead, aim for smooth and controlled hops, landing softly and quietly on each side. This won't only reduce the impact on your joints but also improve your balance and coordination.

Remember to breathe steadily throughout the exercise, inhaling deeply as you prepare for the hop and exhaling as you land. By maintaining proper form and technique, you can safely and effectively engage your core muscles and improve stability while performing the Front Plank Side Hop.

Modifications for Different Fitness Levels

How can you modify the Front Plank Side Hop for different fitness levels? Here are some ways to adjust the exercise based on your progression level and equipment options:

  1. Beginner: If you're new to this exercise or have limited core strength, start with a modified version. Instead of hopping, step your feet out to the side one at a time while maintaining the plank position. This reduces the impact and intensity.
  2. Intermediate: Once you've built up some core strength, you can progress to the standard Front Plank Side Hop. Keep your movements controlled and try to increase the speed and power of your hops.
  3. Advanced: To make the exercise more challenging, you can add a resistance band around your ankles or wrists. This adds extra resistance and engages more muscles during the movement.
  4. Equipment options: If you don't have access to a mat, you can perform the Front Plank Side Hop on a carpeted floor or use a towel for padding. Additionally, you can use sliders or paper plates under your feet to create a smoother sliding motion.

Common Mistakes to Avoid

Avoid these common mistakes when performing the Front Plank Side Hop exercise to ensure you get the most out of your workout and avoid injuries.

One common misconception is that you need to rush through the exercise. However, it's important to maintain control and focus on the quality of each movement. Avoid swinging your hips or using momentum to complete the side hop. Instead, engage your core and use your muscles to power through the exercise.

Another mistake to avoid is neglecting proper form. Make sure your body is in a straight line from head to toe, with your shoulders directly over your wrists. Keep your abs engaged and your glutes squeezed to maintain stability throughout the exercise.

Lastly, don't forget to breathe. Holding your breath can increase tension in your body and make the exercise more challenging. Take deep breaths in and out as you perform the side hop.

By avoiding these common mistakes, you can maximize the effectiveness of the Front Plank Side Hop and reduce the risk of injury.

Now, let's move on to some tips for getting the most out of your workout.

Tips for Getting the Most Out of Your Workout

To maximize your workout, focus on incorporating compound movements that engage multiple muscle groups at once. This won't only save you time but also help you get the most out of your exercise routine.

Here are some tips for maximizing your results and optimizing your pre-workout preparation:

  1. Warm up properly: Before diving into your workout, make sure to warm up your muscles and joints. This will increase blood flow and oxygen supply to your muscles, reducing the risk of injury and improving your overall performance.
  2. Set specific goals: Having clear and achievable goals will help you stay focused and motivated during your workout. Whether it's increasing strength, improving endurance, or losing weight, knowing what you want to achieve will guide your training and maximize your results.
  3. Vary your exercises: Don't stick to the same routine every time you hit the gym. Mix things up by incorporating different exercises and training modalities. This will challenge your muscles in new ways, prevent plateaus, and keep your workouts interesting.
  4. Fuel your body: Proper nutrition and hydration are essential for optimal workout performance. Make sure to eat a balanced meal or snack before your workout, and stay hydrated throughout. This will provide your body with the energy and nutrients it needs to perform at its best.

Frequently Asked Questions

How Many Calories Does the Front Plank Side Hop Burn?

The front plank side hop is a great exercise for burning calories. Its intensity depends on how fast and how high you perform the hops. The more intense the exercise, the more calories you'll burn.

Incorporating front plank side hops into a full body workout routine can help increase calorie burn and improve overall strength and stability. It's a challenging exercise that targets multiple muscle groups and can be a valuable addition to your fitness routine.

Can I Do the Front Plank Side Hop if I Have a Knee Injury?

If you have a knee injury, it's important to modify exercises to avoid further damage.

The front plank side hop may not be suitable for you in its original form.

However, there are variations you can try that are easier on the knees.

Consult with a qualified fitness professional who can guide you on knee injury modifications and suggest alternative exercises that will still engage your core and challenge your stability.

Safety should always come first.

How Long Should I Hold the Front Plank Position Before Adding the Side Hop?

To determine how long you should hold the front plank position before adding the side hop, it's important to consider your fitness level and comfort with the exercise.

Start by mastering the front plank and gradually increase your hold time. Once you feel confident, incorporate side hops for an added challenge.

Front plank modifications can help strengthen your core and improve stability.

Plank exercises have numerous benefits, including improved posture, increased core strength, and enhanced overall body stability.

Can I Do the Front Plank Side Hop if I Am Pregnant?

During pregnancy, it's important to prioritize your safety and the well-being of your baby. Before attempting any exercise, especially high-impact movements like the front plank side hop, it's crucial to consult with your healthcare provider.

They can provide pregnancy modifications and safety precautions specific to your situation. Remember, every pregnancy is different, so it's essential to listen to your body and make modifications accordingly.

Your healthcare provider will be able to guide you best.

Are There Any Alternatives to the Front Plank Side Hop That Target the Same Muscles?

If you're looking for alternative exercises that target the same muscles as the front plank side hop, there are a few options you can try.

One option is the side plank with leg lift, which works your obliques and glutes.

Another option is the side plank with knee tuck, which targets your core and hip flexors.

Lastly, you can also try the side plank reach under, which engages your obliques and shoulders.

These variations will help you achieve similar results without performing the front plank side hop.


Incorporating the front plank side hop into your workout routine can provide numerous benefits. This exercise is known for improving core strength and stability, increasing cardiovascular endurance, and enhancing overall body coordination. By following proper form and technique, you can effectively perform this exercise. It is important to make necessary modifications for your fitness level to avoid injury and ensure that you are getting the most out of your workout. Remember to avoid common mistakes and use these helpful tips to maximize the effectiveness of your workout. Start incorporating the front plank side hop into your routine and enjoy the benefits it brings to your fitness journey.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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