Plank Shoulder Tap

Body region

• Core

Muscles

Main

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior

Holds

• Quadratus Lumborum
• Gluteus Maximus
• Gluteus Medius
• Triceps

Technique

1. Start in a high plank with hands under the shoulders and feet a little wider than hip width.
2. Brace the abs and squeeze the glutes so the body forms a straight line.
3. Lift one hand and tap the opposite shoulder, then put it back down.
4. Alternate sides at a steady pace.

Cues

• Keep the hips level, as if balancing a glass on your lower back.
• Widen the feet to make it easier.

Common mistakes

• Rocking the hips side to side.
• Letting the hips sag or pike up.
• Rushing the taps.

Variations

• Kneeling Plank Shoulder Tap

Alternatives

• Plank
• Side Plank