How to do a plank shoulder tap
A plank shoulder tap is a high plank where you lift one hand at a time to touch the opposite shoulder. It trains your core to stop your hips from rocking and builds shoulder stability.
- Upper body
- No equipment
- 20 reps
shoulder taps, plank with shoulder tap
How to do it
- Start in a high plank with your hands under your shoulders.
- Walk your feet wider than hip-width to make a stable base.
- Shift your weight onto your left hand without moving your hips.
- Lift your right hand and tap your left shoulder, then place it back down.
- Repeat with the left hand to the right shoulder, and keep alternating slowly.
Form cues
- Feet wide, hips still
- Tap the other shoulder
- Move slowly
Muscles worked
Main: core, shoulders
Also: obliques, chest, triceps, glutes
Common mistakes
- Hips swaying side to side with each tap. Fix: Widen your feet, squeeze your glutes and slow the taps down.
- Hips rising into a pike. Fix: Keep your shoulders, hips and heels in one line during every tap.
- Rushing the taps. Fix: Pause for a moment with the hand on the shoulder before you put it down.
Make it easier: Kneeling shoulder tap
Do the taps from a plank on your knees, with a straight line from head to knees.
Make it harder: Narrow-stance shoulder tap
Bring your feet closer together so your core has to work harder to keep your hips still.
In a workout
Do 20 taps (10 per side) per set, for 2-3 sets, at a slow and steady pace.
Safety: If you have wrist or shoulder pain, do the taps with your hands on a bench, and stop if pain appears.
Questions
What do plank shoulder taps work?
Your core, especially the muscles that stop rotation, plus your shoulders, chest and triceps.
Why do my hips rock?
Your feet are too close or you move too fast. Widen your stance and slow down.
Are shoulder taps harder than a plank?
Yes. With one hand up, your body has fewer contact points, so your core works harder.
