Plank Shoulder Tap
Core · core · intermediate
Start
FinishHow to do it
From a high plank with the feet set wider than the hips, lift one hand and tap the opposite shoulder while refusing to let the hips rotate even a degree, then swap sides.
Muscles worked
Primary: core · Also works: obliques, shoulders
Equipment
No equipment
Common mistakes
- Letting the hip on the free-hand side swing up toward the ceiling — the whole point is that the hips stay dead level
- Rushing the taps so momentum carries you instead of the obliques holding you still
- Setting the feet together, which shortens the base and makes staying square nearly impossible
Variations
- Tap the floor beside the hand instead of the shoulder
- Set a light dumbbell just outside each hand and tap it for a target
- Perform from the knees while you build control
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
Not sure how heavy to go on this?
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