Exercise guide
Elbow Plank Thigh Tap
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Elbow Plank Thigh Tap is a dynamic core stability exercise that builds anti-rotational strength and shoulder endurance by challenging your balance. It forces the obliques and deep core stabilizers to work harder to keep the pelvis level as you move between three points of contact.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel.
- Place your feet slightly wider than hip-width apart to create a stable base for the rotational challenge.
- Engage your glutes and core to create a straight line from your head to your heels.
How to do it
- Exhale and shift your weight slightly onto your left forearm while lifting your right hand off the floor.
- Reach back with your right hand to tap your right thigh, keeping your hips perfectly square to the ground.
- Inhale as you return your right forearm to the starting position with control.
- Repeat the movement on the left side, alternating arms at a slow, controlled tempo.
Form checklist
- Keep your hips level; do not let them rotate or tilt as you lift your arm.
- Maintain a neutral neck by looking at the floor just in front of your hands.
- Avoid hiking your hips toward the ceiling or letting your lower back sag.
- Push actively through the supporting elbow to prevent your shoulder from collapsing.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move your arm without spilling a drop.
- Focus on 'bracing' your core as if someone is about to punch you in the stomach to maximize muscle recruitment.
Make it harder
- Narrow your foot stance to decrease your base of support, significantly increasing the stability demand.
- Hold the thigh tap for 2-3 seconds to increase the time under tension for the stabilizing muscles.
Frequently asked
- What muscles does the elbow plank thigh tap work?
- The elbow plank thigh tap primarily targets the abs, obliques, pectorals, and trapezius, and also works the biceps, forearms, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the elbow plank thigh tap?
- The elbow plank thigh tap requires no equipment — just your body weight.
- Is the elbow plank thigh tap good for beginners?
- The elbow plank thigh 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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