Kneeling Plank Tap Shoulder

Strengthen your core, shoulders, and arms with this dynamic kneeling plank variation.

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Kneeling Plank Tap Shoulder

Compound

Kneeling plank

Waist · Rectus Abdominis · Body weight

Intermediate

Description

A kneeling plank shoulder tap is a bodyweight exercise that strengthens your core, shoulder, and arm muscles. It involves being in a kneeling plank position and alternating each hand to tap the opposite shoulder.

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How to do Kneeling Plank Tap Shoulder

01
Setup
Begin on your hands and knees, positioning your hands directly under your shoulders and your knees directly under your hips.
02
Setup
Extend your feet straight back, keeping your knees on the floor. Engage your core to form a straight line from your head through your hips to your knees.
03
While keeping your hips as still as possible, lift one hand and lightly tap your opposite shoulder. Exhale as you tap.
04
Slowly return your hand to the starting position on the floor, maintaining stability through your core and shoulders. Inhale as you return.
05
Alternate hands, tapping the other shoulder, ensuring your torso remains stable and your hips don't rotate or sag.

Tips

Focus on actively bracing your abdominal muscles throughout the entire movement, as if preparing for a punch, to prevent hip sway.
Perform the taps slowly and deliberately. Rushing the movement often leads to loss of stability and compensatory movements.
Keep your gaze slightly forward or down towards the floor to maintain a neutral cervical spine and avoid neck strain.
Ensure your supporting hand is firmly planted on the floor with fingers spread wide to maximize your base of support.

Common mistakes

Many people allow their hips to rock side to side when tapping, which can be fixed by actively engaging the core and glutes to keep the pelvis stable and square to the floor.
Letting the hips sag towards the floor compromises core engagement and spinal alignment; fix this by drawing your navel towards your spine and maintaining a straight line from head to knees.
Elevating the hips too much reduces the core challenge; correct this by lowering your hips until your body forms a straight line from head to knees.

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Questions

Is Kneeling Plank Tap Shoulder good for beginners?

Kneeling Plank Tap Shoulder is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kneeling Plank Tap Shoulder?

You need Body weight to perform Kneeling Plank Tap Shoulder. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kneeling Plank Tap Shoulder?

Focus on actively bracing your abdominal muscles throughout the entire movement, as if preparing for a punch, to prevent hip sway. Perform the taps slowly and deliberately. Rushing the movement often leads to loss of stability and compensatory movements. Keep your gaze slightly forward or down towards the floor to maintain a neutral cervical spine and avoid neck strain. Ensure your supporting hand is firmly planted on the floor with fingers spread wide to maximize your base of support.

What are common mistakes when doing Kneeling Plank Tap Shoulder?

Many people allow their hips to rock side to side when tapping, which can be fixed by actively engaging the core and glutes to keep the pelvis stable and square to the floor. Letting the hips sag towards the floor compromises core engagement and spinal alignment; fix this by drawing your navel towards your spine and maintaining a straight line from head to knees. Elevating the hips too much reduces the core challenge; correct this by lowering your hips until your body forms a straight line from head to knees.