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IntermediateCoreBodyweightCompound

Plank with Shoulder Tap

A bodyweight core exercise that challenges stability and anti-rotational strength. Alternately tap your shoulders while maintaining a strong plank position.

Video DemonstrationRoyalty-free via Pexels
Plank with Shoulder Tap demonstration

Visual demonstration — Plank with Shoulder Tap

Muscles Worked

Rectus Abdominis (Primary)ObliquesShoulders

Step-by-Step Instructions

  1. 1Start in a high plank with hands under shoulders and feet hip-width apart.
  2. 2Brace your core and lift one hand to tap the opposite shoulder.
  3. 3Return the hand to the ground and repeat with the other hand.
  4. 4Continue alternating while minimizing hip movement.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep hips square to the ground.
  • Engage glutes and quads.
  • Move slowly to avoid shifting.

Common Mistakes to Avoid

  • Letting hips rock or twist.
  • Dropping the lower back.
  • Moving too quickly.

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