Exercise guide
Butt Kick With Shoulder Tap
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plank variation builds total-body stability by combining anti-rotational core work with active hamstring engagement. It challenges the shoulders and abs to maintain balance while the posterior chain coordinates the alternating limb movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
How to do it
- Simultaneously lift your right hand to tap your left shoulder while curling your left heel toward your glute in a 'butt kick' motion.
- Exhale as you perform the tap and kick, focusing on keeping your hips perfectly square to the ground.
- Inhale as you return both the hand and foot to the starting position with controlled tempo.
- Repeat the movement on the opposite side (left hand to right shoulder, right heel to glute) and continue alternating.
Form checklist
- Keep hips level and parallel to the floor; do not let them rock or tilt as you switch sides.
- Avoid arching your lower back or pushing your butt into the air.
- Keep the supporting arm strong and push the floor away to engage the serratus anterior.
- Ensure the 'butt kick' is a deliberate hamstring curl, not just a loose leg lift.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move your limbs without spilling a drop.
- Squeeze the glute of the kicking leg at the top of the movement to maximize posterior chain activation.
- Slow down the eccentric (lowering) phase to increase the stability demand on your core and shoulders.
Make it harder
- Add a 2-second isometric hold at the peak of each rep to maximize time under tension.
- Perform the movement with your feet closer together to reduce your base of support and increase the balance challenge.
Frequently asked
- What muscles does the butt kick with shoulder tap work?
- The butt kick with shoulder tap primarily targets the abs, deltoids, and hamstrings, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the butt kick with shoulder tap?
- The butt kick with shoulder tap requires no equipment — just your body weight.
- Is the butt kick with shoulder tap good for beginners?
- The butt kick with shoulder tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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