Plank Shoulder Tap tutorial
The plank shoulder tap is a dynamic version of the plank that trains your core to resist rotation. It strengthens your abs, obliques and shoulders and is ideal for home workouts.
How to perform
- Get into a straight-arm push-up position with hands under shoulders and feet slightly wider than hip-width.
- Keep a straight line from head to heels with your abs and glutes tight.
- Slowly lift your right hand and touch your left shoulder.
- Place the hand back down and repeat with your left hand.
- Keep alternating while holding your hips as still as possible.
Breathing: Breathe steadily and calmly; you can exhale with each shoulder tap.
Key tips
- A wider foot stance makes balancing easier.
- Go slowly; the goal is still hips, not speed.
- For an easier version, do it from your knees.
Common mistakes
- Rocking the hips from side to side.
- Letting the lower back sag or the hips pike up.
- Locking the elbows and sinking between the shoulders.
Safety: If your wrists or shoulders hurt, do it from your knees or with your hands on a raised surface. Stop if you feel pain and check with a doctor.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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