Plank Shoulder Tap — Plank Variation
Intermediate
The plank shoulder tap takes a high plank and adds alternating hand-to-opposite-shoulder taps. Each tap forces the core to resist rotation, making it a dynamic anti-rotation exercise that builds functional stability.
Best for: Anti-rotation core strength and dynamic stability
How It Differs from Plank
Adds an anti-rotation challenge to the standard plank by lifting one hand to tap the opposite shoulder. The core must work overtime to prevent the hips from rotating or shifting.
How to Perform
- Start in a high plank position with hands under shoulders and feet slightly wider than hip-width for stability.
- Brace your core and lift one hand to tap the opposite shoulder.
- Return the hand to the floor and repeat on the other side.
- Keep your hips as still as possible — minimize rocking from side to side.
Equipment & Muscles
Bodyweight|CoreObliquesShouldersGlutes
Pros
- + Adds dynamic challenge to static plank
- + Builds anti-rotation strength
- + No equipment required
Cons
- - Easy to compensate with hip rotation
- - Wrist fatigue from high plank position
- - Less effective if tempo is too fast