Also known as: plank taps, alternating plank taps, anti-rotation plank, core tap plank
What is Shoulder Taps?
Shoulder Taps are a bodyweight core stability exercise done from a push-up position, alternating taps to each shoulder while minimizing hip rotation. They primarily target the core (anti-rotation abdominals and obliques) plus shoulder stabilizers; difficulty is medium and can be scaled by foot or hand placement.
How to Do Shoulder Taps
- Set plank position: Begin in a high plank with hands slightly narrow and feet wider than hip-width, posterior pelvic tilt, core braced, and shoulders stacked over wrists for neutral alignment.
- Engage core: Squeeze glutes and draw the navel toward the spine to prevent sagging or arching; maintain a hollow body and full-body tension throughout the set.
- Shift weight: Press firmly through one hand to load that side while keeping the supporting arm straight and minimizing shoulder shrug or torso rotation.
- Tap opposite shoulder: Slowly lift the free hand and tap the outside of the opposite shoulder, exhaling as you reach and keeping hips square to the floor.
- Return and alternate: Lower the hand with control back to the plank, re-center your weight, then repeat on the other side; adjust foot width to make it easier or harder.
Muscle Groups
Core
Description
Start in a Push Up position but take a wide stance with your feet and a narrow stance with your hands. You should be Hollow & in Posterior Pelvic Tilt (eliminate any arch in your back, tuck your tailbone, engage your core)Try to load your weight onto one arm. Keep that arm straight and drive it into the floor, as you slowly raise the opposite hand to tap your shoulder. Return to the start and alternate sides for repetitions.
Keep the hips and shoulders square. Restrict rotation as much as possible by generating total body tension - Core engaged, squeeze the glutes, grip the floor with your fingertips. Exhale as you lift your hand.
Control difficulty by adjusting the distance between your hands, and your feet. Hands close together, feet wide apart, will make it easier.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of shoulder taps?
Shoulder taps improve core anti-rotation strength, shoulder stability, and full-body tension control. They enhance plank endurance, help transfer force between limbs, and require no equipment, making them effective for functional core training.
What are common mistakes when doing shoulder taps?
Common errors include letting hips rotate or sag, bending the supporting elbow, rushing reps, and not bracing the core. Fix these by slowing tempo, tightening the midline, and keeping shoulders stacked over wrists.
How can I progress or regress shoulder taps?
Regress by performing taps from the knees or widening feet for stability. Progress by narrowing feet, adding tempo holds, elevating feet, or advancing to single-arm plank variations for greater challenge.