Shoulder Tap Plank
Shoulder Tap Plank is a bodyweight strength exercise targeting the abs. The alternating shoulder tap from the plank position challenges core anti-rotation stability and requires significant shoulder girdle strength and balance.
How to do it
- Begin in a full plank position with arms extended and feet hip-width apart.
- Engage your core and keep your hips as stable as possible.
- Lift one hand off the ground and tap the opposite shoulder.
- Return the hand to the floor and repeat with the other hand.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips steady and level like a table.
- Widen your feet slightly to improve your balance.
- Push the floor away firmly with your supporting hand.
- Squeeze your glutes and brace your core.
Breathing: Exhale as you lift and tap your shoulder, and inhale as you return your hand to the floor.
Common mistakes
- Swiveling the hips side to side which reduces core activation.
- Placing hands too far forward which strains the shoulders unnecessarily.
- Holding your breath which causes your torso to tense up and lose stability.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-20 total taps, rest 60 seconds
Lose weight
3 sets x 30-45 seconds, rest 45 seconds
Build muscle
3 sets x 10-16 total taps, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler movement.
- If you have lower back strain, lower your knees to the floor to reduce the intensity.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my hips keep swaying when I tap my shoulder?
Hip swaying usually happens because your feet are too close together or your core isn't braced tightly enough. Try widening your stance to shoulder-width or slightly wider for a more stable base.
Should I do this on my hands or my elbows?
This specific exercise is performed on your hands in a high plank position. If wrist discomfort is an issue, you can try a gentler forearm plank variation.
How often can I include this in my home workouts?
You can safely include core stability movements like this 2 to 3 times per week as part of your regular strength or conditioning routine.