Also known as: shoulder tap plank, plank taps, shoulder taps, alternating plank taps

What is Plank Body Taps?

Plank Body Taps is a dynamic core-stability exercise done from a straight-arm plank, alternating hand taps to shoulders, hips, knees and feet. It primarily targets the core, shoulders, glutes and upper back, improving stability and balance. Difficulty: medium.

How to Do Plank Body Taps

  1. Set plank position: Start in a straight-arm plank with hands under shoulders, body in a straight line, toes grounded and glutes engaged to maintain full-body tension.
  2. Brace core tight: Draw your navel toward your spine, squeeze glutes and activate shoulders to prevent sagging or piking during the movement.
  3. Shift weight: Shift weight onto one arm by pressing the supporting shoulder down, keep hips stable and avoid rotating excessively.
  4. Tap opposite shoulder: Lift the free hand and touch the opposite shoulder with a controlled motion; avoid bouncing and keep hips level.
  5. Alternate taps: Return the hand to the ground, shift weight to the other side and repeat taps to shoulders, hips, knees and feet as prescribed.
  6. Maintain rhythm: Move with steady tempo, breathe steadily, widen feet to reduce difficulty or bring them closer to increase challenge.

Muscle Groups

Back, Core, Glutes, Shoulders

Description

Start off in a straight arm plank position. Generate a full body tension, squeeze your glutes and hold this position.

Lift off your weight to one arm, touch your shoulder with other arm and reverse the movement by putting your arm back on the ground. Continue by moving your weight to other side and do the same movement with opposite arm.

Continue doing this movement by touching your hips, knees and feet with both arms. This is one repetition.

Taking your arms closer or putting your legs wider will make this exercise easier.

Repeat for the required amount of repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Plank Body Taps?

Plank Body Taps build core stability, anti-rotation strength, shoulder endurance and glute activation. They improve balance, functional control and transfer to sports or daily tasks when done consistently with good form.

What common mistakes should I avoid?

Common mistakes include letting hips sag or rotate, using momentum to reach, flaring shoulders, hands placed too wide, and tensing the neck. Fix by bracing the core, keeping hips level, using controlled taps and slowing the tempo.

How can I progress or modify this exercise?

To modify, widen your feet, perform taps from knees, or slow the tempo to reduce difficulty. Progress by bringing feet together, increasing reps, adding pauses, performing single-arm plank holds or using a light weighted vest.