Plank With Shoulder Taps
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The Plank With Shoulder Taps is a bodyweight strength exercise that builds core stability and anti-rotational strength by holding a forearm plank position while alternately tapping one hand to the opposite shoulder. It primarily targets the abs, including the transverse abdominis and obliques, along with shoulders and glutes for support. Ideal for athletes, fitness enthusiasts, or anyone seeking to enhance balance and endurance without equipment.
How to Perform Plank With Shoulder Taps
- 1Start in a high plank position: hands directly under shoulders, arms straight, body in a straight line from head to heels, feet hip-width apart, core engaged.
- 2Press firmly through your hands and toes to lift your body off the ground, keeping shoulders over wrists.
- 3Inhale to prepare, then exhale as you lift your right hand off the ground and tap your left shoulder.
- 4Return your right hand to the starting position under your shoulder.
- 5Inhale to prepare, then exhale as you lift your left hand and tap your right shoulder.
- 6Return your left hand to the starting position, completing one repetition (alternate sides for desired reps or time).
- 7Key form tips: Keep hips level and stable—avoid rocking or rotating; squeeze glutes and brace core throughout; maintain a neutral spine without sagging or piking. Common mistakes: letting hips rise or drop, rushing taps which causes imbalance.
