What is Plank Body Taps?
Plank Body Taps are a medium-difficulty calisthenics core stability exercise where you hold a straight-arm plank while alternately lifting one hand to tap opposite shoulder, hips, knees and feet. It primarily targets the core, shoulders, glutes and upper back while challenging balance and anti-rotation control.
How to Do Plank Body Taps
- Get into plank: Start in a straight-arm plank with hands under shoulders and feet hip-width apart; create full-body tension and squeeze glutes to protect the lower back.
- Brace the core: Exhale and draw your navel toward your spine, maintain a neutral pelvis and long neck. Keep ribs down to prevent overarching the lower back.
- Shift weight safely: Press firmly through the supporting palm and transfer weight to one side slowly; control the movement and keep hips level to avoid rotation.
- Tap opposite shoulder: Lift the free hand to touch the opposite shoulder with a controlled motion, then return it to the floor without dropping your hips or twisting excessively.
- Alternate taps pattern: Continue by touching hips, knees and feet with alternating hands; breathe steadily, move deliberately, and stop or regress if form breaks or pain appears.
Muscle Groups
Core, Shoulders, Glutes, Back
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
Required 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 and anti-rotation strength, improve shoulder control and balance, engage glutes and upper back, and add dynamic challenge to a plank for better functional stability.
What common mistakes should I avoid when doing them?
Avoid letting hips sag or rotate excessively, rushing the taps, flaring ribs, lifting the hips too high, and holding your breath. Maintain a neutral spine and controlled tempo for safety.
How can I progress or modify Plank Body Taps?
To modify, widen your feet, perform on knees, or elevate hands on a bench. To progress, narrow your base, slow tempo, increase reps, try single-arm plank holds, or add a light weight vest cautiously.