Plank Tap

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Intermediate
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A 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

Stability
Endurance
Conditioning

Training Style

Calisthenics
HIIT

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Abs

10/10

Rectus Abdominis, Transverse Abdominis

Shoulders

7/10

Anterior Delts, Medial Delts

Glutes

6/10

Glute Max, Glute Medius

Quads

5/10

Rectus Femoris

Triceps

4/10

Chest

4/10
Programming

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.

  1. Shift your weight slightly onto the supporting hand and foot.
  2. Lift one hand and quickly tap the opposite shoulder with your fingertips.
  3. Return the hand to the floor, minimizing any hip shift or torso rotation.
  4. Repeat the movement immediately by tapping the other shoulder.
  5. 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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