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Exercises/Plank Shoulder Tap
Core / AbsBeginner

Plank Shoulder Tap

A high plank where each hand alternately lifts to tap the opposite shoulder. It trains anti-rotation core control with shoulder stability.

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Primary muscles

  • Obliques
  • Transverse Abdominis

Secondary muscles

  • Abs (Rectus Abdominis)
  • Front Delts
  • Serratus Anterior
  • Gluteus Medius
Sets
3
Reps
10–20 per side
Rest
30–60s

How to perform

Plank Shoulder Tap movement

Main muscles working (thicker lines)

Starting position

Start in a high plank with hands under shoulders and feet slightly wider than hip-width.

  1. 1

    Brace your abs and squeeze your glutes to lock your hips level.

  2. 2

    Lift your right hand and tap your left shoulder.

  3. 3

    Place the hand back down and repeat with the left hand to the right shoulder.

  4. 4

    Continue alternating while keeping your hips still.

Breathing: Breathe steadily, exhaling with each tap.

Coaching tips

  • Hips don't rock

  • Slow taps

  • Widen feet to make it easier

Common mistakes

  • Hips swaying side to side

  • Rushing the taps

  • Sagging lower back

Safety notes

  • Perform from the knees if you cannot keep your hips stable.

Details

Body parts
Core · Shoulders
Equipment
Bodyweight
Movement
Anti-Rotation · Anti-Extension
Exercise type
Bodyweight
Training goals
General Fitness · Endurance · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • High PlankBeginner→
  • PlankBeginner→

Harder Variations

  • Dumbbell Plank Pull-ThroughIntermediate→

Variations

  • Push-Up to Side PlankBeginner→

Similar Exercises

  • Isometric WiperIntermediate→
  • Kettlebell Renegade RowAdvanced→
  • Pallof PressBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.