Plank Tap
Auto DetectedBodyweight plank variation that targets core, shoulders, and obliques to build anti-rotational stability and endurance; alternate tapping opposite shoulder while maintaining plank position.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Triceps, Forearms
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
7/10Anterior Delts, Medial Delts
Lower Back
6/10Erector Spinae
Glutes
5/10Glute Medius
Triceps
5/10Forearms
4/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders, arms straight, feet shoulder-width apart, body forming a straight line from head to heels. Engage core and glutes.
- Shift weight slightly to one hand.
- Lift the other hand to tap opposite shoulder while keeping hips level.
- Return hand to floor under shoulder.
- Alternate to the other side.
- Repeat for reps, minimizing torso rotation.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Keep hips square
- Core tight
- Shoulders level
- Gaze down
- Glutes squeezed
- No arching back
Breathing
Inhale as you prepare and return the hand; exhale during the tap.
Tempo
2-0-1
Range of Motion
Full plank from head to heels; hand lifts just enough to tap shoulder without hip rotation or sagging.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Maintain neutral spine to prevent lower back strain
- Widen stance if stability is an issue
- Stop if form breaks
- Consult professional for injuries
Spotting
No spotting needed; self-monitor form or use mirrors for feedback.
Common Mistakes
- Hips rotating or swaying
- Lower back sagging
- Shoulders shrugging
- Head looking up
- Uneven weight shift
- Rushing the tap
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Recent abdominal surgery
Flexibility Needed
- Wrist extension for plank
- Shoulder flexion and stability
- Hip mobility for neutral spine
Build Up First
- Master basic plank hold
- Core engagement proficiency
- Bodyweight push-up position comfort
Also known as
Plank Shoulder Tap, Shoulder Tap Plank
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