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.
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
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands under shoulders and feet slightly wider than hip-width.
Brace your abs and squeeze your glutes to lock your hips level.
Lift your right hand and tap your left shoulder.
Place the hand back down and repeat with the left hand to the right shoulder.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.