Plank Tap
Auto DetectedA bodyweight exercise performed in a high plank, where the hands alternately tap the opposite shoulder. It targets the core, shoulders, and glutes for dynamic stability and anti-rotation strength.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Quads, Triceps, Chest
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts, Medial Delts
Glutes
6/10Glute Max, Glute Medius
Quads
5/10Rectus Femoris
Triceps
4/10Chest
4/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning sets, longer for stability focus.
How to Perform
Start in a high plank position with hands directly under the shoulders and feet roughly shoulder-width apart. Maintain a straight line from head to heels, bracing the core and glutes tightly.
- Shift your weight slightly onto the supporting hand and foot.
- Lift one hand and quickly tap the opposite shoulder with your fingertips.
- Return the hand to the floor, minimizing any hip shift or torso rotation.
- Repeat the movement immediately by tapping the other shoulder.
- Continue alternating taps while keeping the core engaged and hips stable.
Coaching Tips
Form Cues
- Stay square to floor.
- Brace your midline.
- Hips remain still.
- Light fingertip tap.
- Squeeze the glutes.
Breathing
Inhale to prepare and maintain quick, shallow breathing while bracing your core throughout the movement.
Tempo
1-0-1
Range of Motion
The movement is the brief tap of the opposite shoulder; the goal is to minimize body rotation and maintain spinal alignment.
Safety
Safety Notes
- Ensure full control before increasing speed.
- If you experience wrist discomfort, perform taps on your forearms (plank position).
Spotting
Not applicable; this is a bodyweight core stability exercise.
Common Mistakes
- Allowing the hips to rotate or sway excessively.
- Sagging the lower back toward the floor.
- Lifting the hips too high into a pike position.
- Moving the tapping hand too slowly.
When to Avoid
- Acute wrist or shoulder joint pain.
- Uncontrolled lower back pain.
Flexibility Needed
- Sufficient wrist extension for high plank position.
Build Up First
- Ability to hold a stable high plank for 30 seconds.
Also known as
Shoulder Taps, Plank Shoulder Taps, High Plank Shoulder Taps, Plank With Shoulder Tap
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