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Plank Shoulder Taps Drag to rotate
Core & Abs

How to do Plank Shoulder Taps

Plank shoulder taps lift one hand at a time from a high plank, challenging core anti-rotation and shoulder stability.

Difficulty
Intermediate
Equipment
None or Yoga Mat
Sets & reps
3 sets of 20 taps

Target muscles

  • Transverse Abdominis
  • Obliques
  • Shoulders

Also works

  • Rectus Abdominis
  • Chest
  • Triceps
  • Glutes
PrimarySecondary
Technique

Step-by-step instructions

  1. Start in a high plank with hands under shoulders and feet hip-width apart.
  2. Brace your core and squeeze your glutes.
  3. Lift your right hand and tap your left shoulder.
  4. Place the hand back down and tap the right shoulder with the left hand.
  5. Keep alternating while your hips stay still.

Common mistakes

  • Hips swaying side to side.
  • Piking the hips up.
  • Rushing the taps.
  • Letting the lower back sag.

Benefits

  • Builds anti-rotation core strength.
  • Improves shoulder stability.
  • Strengthens the whole upper body.
  • Progresses the basic plank.

Shoulder Taps: A Plank With a Twist

Lifting one hand off the floor forces your core to fight rotation and keep your hips still. The result is a tougher plank that also builds shoulder strength and stability.

Make It Easier or Harder:

  • Widen your feet for more stability.
  • Bring the feet together to increase the challenge.
  • Do it from the knees as a beginner.
Keep going

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Train Plank Shoulder Taps in 3D