Core
Plank shoulder taps
- Kit
- No kit
- Works
- deep core · obliques
- Also
- front delts · glutes · chest · triceps
Plank shoulder taps are a high plank in which you lift one hand at a time to touch the opposite shoulder. Removing a hand forces your trunk to resist rotation, so the deep core and obliques work hard while your shoulders hold the position. It suits anyone who can already hold a steady plank and wants the next step without equipment.
Form
How to do plank shoulder taps
- 1Set up in a high plank: hands under your shoulders, arms straight, legs back with feet about hip width or wider for balance.
- 2Squeeze your glutes and brace your stomach so your body forms one line from head to heels, with hips level and neck long.
- 3Shift your weight slightly into one hand, lift the other hand and tap the opposite shoulder, keeping your hips as still as you can.
- 4Return the hand to the floor under your shoulder, settle for a beat, then tap with the other hand. Keep alternating for the whole effort.
- 5Breathe steadily through the set, exhaling as each hand leaves the floor rather than holding your breath.
Watch for
Common mistakes
The hips rock side to side each time a hand lifts.
Fix: Widen your feet and slow the tempo so you can hold the hips square before moving the next hand.
The hips sag and the lower back arches.
Fix: Squeeze your glutes and tuck the ribs down so the body stays in one straight line.
Hands drift forward, putting extra strain on the shoulders.
Fix: Reset each hand directly under its shoulder and keep your head in line, looking at the floor just ahead.
Variations
Easier and harder
Sessions