Plank Shoulder Taps
Tapping alternating hands to the opposite shoulder while holding a plank — challenges core and shoulder stability together.
Also called: shoulder taps, plank taps
Setup
Start in a high plank position, hands under your shoulders, feet a bit wider than hip-width for stability.
How to do Plank Shoulder Taps
- Lift one hand and tap the opposite shoulder.
- Return that hand to the floor.
- Repeat with the other hand.
- Keep your hips as still as possible throughout — resist the urge to rock side to side.
Plank Shoulder Taps muscles worked
Plank Shoulder Taps work the core and shoulders.
Common Plank Shoulder Taps mistakes
- Letting the hips sway with each tap.
- Rushing the taps instead of controlling each one.
- Letting the hips pike up or sag down.
Scale it
Easier: Widen your feet further, or drop to your knees.
Harder: Narrow your foot stance, or slow the tempo.
Pairs well with
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Mountain Climbers
Running the knees toward the chest from a push-up position — core stability under fast limb movement, plus a conditioning hit.
Overhead Press
Pressing weight from the shoulders to overhead while standing — shoulder and trunk strength that carries a tall posture.
Plank
The basic straight-body hold on forearms and toes — trunk endurance that keeps your running posture from crumbling late in long efforts.
Illustrations: Exercise data by RepDB (repdb.co)