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how to do plank shoulder taps

Plank shoulder taps take a high plank and remove one hand at a time, so your core has to stop your hips from swaying while you balance on three points. That anti-rotation demand is what makes them harder than a plain high plank and different from mountain climbers, which move the legs. They suit you if you can hold a steady high plank for about 30 seconds. They also load your wrists and shoulders, so if your wrists are sensitive, keep sets short or start from your knees.

▶ watch plank shoulder taps on the dedicated video page

primary musclesabs, obliques
also worksshoulders, traps
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
  2. Lift your right hand off the floor and tap your left shoulder, keeping your hips stable and minimizing rotation.
  3. Return your right hand to the starting position.
  4. Repeat the movement with your left hand, lifting it off the floor and tapping your right shoulder. Alternate sides for the desired number of repetitions.

how much: Start with 3 sets of 10–13 reps, counting each tap, and slow the taps down before adding reps.

form tips from the wandelbar coaches

  • Widen your feet a little; a wider base makes it easier to keep hips still.
  • Tap slowly as if a glass of water balances on your lower back.
  • Push the floor away with your standing hand so your upper back stays rounded outward slightly.

common mistakes

  • Hips swaying side to side with each tap — widen your stance and slow the tap to one second each way.
  • Hips piking up toward the ceiling to feel stable — squeeze your glutes and lower back into a straight line.
  • Slapping the shoulder quickly — touch lightly and lift the hand only as high as needed.

make it easier or harder

easier
Do the taps from a kneeling plank with knees on the floor and hips in line.
harder
Bring your feet closer together so your base narrows and your hips work harder.
plank shoulder taps: high plank, one hand lifted touching opposite shoulder
plank shoulder taps — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches bird dog on all fours: opposite arm and leg extended level with the back bird dog hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank

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