Technique note
VARIATIONS
Plank Shoulder Taps
Feet spread wider than hip-width
This anti-rotation core exercise builds shoulder stability and glute engagement while challenging the abs to resist hip movement.
HOW TO DO IT
- Start in a high plank position on your mat with hands under shoulders.
- Spread your feet wider than hip-width to create a stable base.
- Tighten your glutes and abs to keep your hips completely still.
- Lift your right hand and tap your left shoulder quickly.
- Return your hand to the floor and repeat with the other side.
COMMON MISTAKES
- Rotating the hips side to side during the tap.
- Shrugging the shoulders up toward the ears.
- Sagging the lower back due to loose core muscles.
- Rushing the movement instead of controlling the shift.
TIPS
- Imagine balancing a glass of water on your lower back.
- Drive your hands firmly into the mat to stabilize the shoulder girdle.
- Keep your gaze slightly ahead of your hands to maintain neck alignment.
SAFETY
- Stop immediately if you feel sharp pain in the wrists or lower back.
DETAILS
- Muscles
- ShouldersGlutesAbdominals
- Equipment
- Mat
- Type
- Isometric
- Difficulty
- Intermediate
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Shoulder tap
- Arms
- Alternating
- Legs
- Both
- Body position
- Plank / front support
- Stance
- Wide
SIMILAR EXERCISES
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