Kneeling Shoulder Tap
Master the kneeling shoulder tap for improved core stability and upper body control. This bodyweight exercise strengthens your shoulders and obliques.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Kneeling Shoulder Tap
Dumbbell Incline Shoulder Raise
Chest · Serratus Anterior · Dumbbell
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Decline Shoulder Tap
Chest · Obliques · Body weight
Description
An exercise that targets the core and shoulder muscles. In a high plank position with knees on the floor, lift one hand to tap the opposite shoulder, alternating sides.
Save Kneeling Shoulder Tap to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Kneeling Shoulder Tap
- 01Setup
Begin in a high plank position with your knees on the floor, directly under your hips, and hands shoulder-width apart, directly under your shoulders.
- 02Setup
Ensure your body forms a straight line from your head to your knees, engaging your core and spreading your fingers wide for a stable base.
- 03
Keeping your hips as still as possible and your core braced, lift one hand off the floor and tap the opposite shoulder.
- 04
Gently return your hand to the starting position, maintaining core tension and minimizing any shift in your body weight.
- 05
Immediately repeat the tap on the other side, alternating hands while striving for minimal torso rotation.
- 06
Continue alternating taps for the desired duration or repetitions, focusing on controlled and deliberate movements.
Tips
- Engage your core by bracing your abdominals as if preparing for a punch; this will prevent hip rotation and maintain a stable plank.
- Control your tempo by performing the taps slowly and deliberately, focusing on minimizing any rocking or swaying of your torso and hips.
- To increase stability, slightly widen the distance between your knees, providing a broader base of support for your core.
- Exhale as you tap your shoulder and inhale as you return your hand to the floor, using your breath to support core engagement and stability.
Common mistakes
- Excessive hip rotation: Avoid letting your hips swing from side to side; instead, actively squeeze your glutes and brace your core to keep your pelvis stable.
- Sagging hips or arched back: Prevent your hips from dropping or excessively arching your lower back by maintaining a strong, neutral spine throughout the exercise.
- Rushing the movement: Do not rush through the taps; instead, perform each tap with controlled precision to maximize core and shoulder stabilization.
In the Ellim app, Kneeling Shoulder Tap unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train kneeling shoulder tap?
Get Ellim — FreeQuestions
What muscles does Kneeling Shoulder Tap work?
Kneeling Shoulder Tap primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior.
Is Kneeling Shoulder Tap good for beginners?
Kneeling Shoulder Tap 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 Shoulder Tap?
You need Body weight to perform Kneeling Shoulder Tap. 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 Shoulder Tap?
Engage your core by bracing your abdominals as if preparing for a punch; this will prevent hip rotation and maintain a stable plank. Control your tempo by performing the taps slowly and deliberately, focusing on minimizing any rocking or swaying of your torso and hips. To increase stability, slightly widen the distance between your knees, providing a broader base of support for your core. Exhale as you tap your shoulder and inhale as you return your hand to the floor, using your breath to support core engagement and stability.
What are common mistakes when doing Kneeling Shoulder Tap?
Excessive hip rotation: Avoid letting your hips swing from side to side; instead, actively squeeze your glutes and brace your core to keep your pelvis stable. Sagging hips or arched back: Prevent your hips from dropping or excessively arching your lower back by maintaining a strong, neutral spine throughout the exercise. Rushing the movement: Do not rush through the taps; instead, perform each tap with controlled precision to maximize core and shoulder stabilization.
Related exercises
Isometric Wipers
Chest · Pectoralis Major Sternal Head · Body weight
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Kneeling Shoulder Tap.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store