Plank Shoulder Taps
A plank variation that adds an anti-rotation challenge by tapping the opposite shoulder, a common beginner-friendly progression from a standard plank hold.
Equipment: bodyweight
How to do it
- 1Start in a high plank position with your hands under your shoulders and feet slightly wider than hip-width for stability.
- 2Keeping your hips as still and level as possible, lift one hand and tap the opposite shoulder.
- 3Return that hand to the floor and repeat with the other hand.
- 4Continue alternating sides while keeping your core braced throughout.
Common mistakes
- Letting the hips rock side to side with each tap instead of staying level and stable.
- Setting the feet too close together, which makes the anti-rotation challenge much harder than intended.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Plank Shoulder Taps safe for beginners?
Generally, yes. The Plank Shoulder Taps is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Plank Shoulder Taps work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Plank Shoulder Taps harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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