Plank Shoulder Taps
A high plank where you lift one hand at a time to tap the opposite shoulder while the hips stay still. It trains the core and obliques to resist rotation on a shifting base. Choose it to make the plank harder without equipment.
Updated
Primary muscles: Core, Obliques. Supporting muscles: Front Delts. Equipment: Bodyweight.
Muscles worked
Secondary
Equipment
How to do it
- Set up in a high plank with the hands under the shoulders and the feet hip-width apart.
- Brace the core and squeeze the glutes so the body forms a straight line.
- Shift your weight slightly onto one hand while the hips stay level.
- Lift the free hand and tap the opposite shoulder.
- Place the hand back under the shoulder under control.
- Repeat with the other hand, alternating sides.
Watch for
- Hips swaying or rotating toward the lifted hand.
- Hips sagging or piking up.
- Rushing the taps so momentum steadies the body.
Breathing
Take short controlled breaths while keeping the brace.
Tip
Count each tap as one rep per side. Widen the feet to make it easier, narrow them to make it harder.
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