Plank Shoulder Taps

Core, Shoulders, TricepsBodyweight

An anti-rotational plank variation where you alternate tapping opposite shoulders. It forces your core to keep your hips locked square while switching support hands.

How to do it

1Set up in a high plank with your hands directly under your shoulders and feet wider than hip-width.

2Brace your core and squeeze your glutes so your body forms a straight line from head to heels.

3Lift one hand smoothly and tap your opposite shoulder.

4Place your hand back down and repeat on the other side, keeping your torso completely still.

5Continue alternating taps while keeping your hips locked in place.

Common mistakes

Swaying your hips side to side, which completely bypasses core anti-rotation.

Sagging or piking your hips, breaking your plank alignment.

Placing your hands too far ahead of your shoulders, dumping load into your neck and shoulder joints.

Breathing

Breathe continuously, tapping on a natural exhale without holding your breath.

Make it harder or easier

To make it easier, widen your feet or drop down to your knees.

To make it harder, bring your feet together or pause for 1–2 seconds on each shoulder tap.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.