Shoulders
Plank Shoulder Taps
Master core stability and shoulder control with this functional bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Start in a high plank position with your hands directly under your shoulders and your feet set slightly wider than hip-width apart.
Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.
Lift your right hand off the floor and slowly bring it across your body to tap your left shoulder.
Place your right hand back on the mat with control to return to the starting position.
Repeat the movement by lifting your left hand to tap your right shoulder while keeping your hips as still as possible.
Continue alternating sides for the desired number of repetitions while maintaining a steady breathing pattern.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rocking the hips from side to side during the tap
- Allowing the lower back to sag toward the floor
- Placing hands too far in front of the shoulders
- Rushing the movement and losing muscular tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.