High Plank Shoulder Tap

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and your fingers spread wide.
2. Position your feet slightly wider than hip-width apart to provide a stable base for your pelvis.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Exhale as you lift your right hand to tap your left shoulder, keeping your hips perfectly level and facing the floor.
2. Inhale as you return your right hand to the starting position with control, avoiding any shifting of weight.
3. Repeat the movement on the opposite side, lifting your left hand to tap your right shoulder.
4. Maintain a slow, deliberate tempo, focusing on total body tension rather than speed.

Form checklist

• Keep your hips parallel to the floor; do not let them rotate or sway side-to-side.
• Maintain a neutral neck by looking at a spot on the floor about six inches in front of your hands.
• Ensure your hands stay directly under your shoulders to protect the joint and maximize tricep engagement.
• Keep your core braced and avoid letting your lower back arch or sag.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to perform the taps without spilling a drop.
• Actively push the floor away with the grounded hand to maximize serratus anterior and deltoid activation.

Make it harder

• Bring your feet closer together or touch them to reduce your base of support and increase the stability challenge.
• Add a 2-second pause at the top of each tap to maximize the anti-rotational demand on the obliques.

Frequently asked

What muscles does the high plank shoulder tap work?

The high plank shoulder tap primarily targets the abs, deltoids, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the high plank shoulder tap?

The high plank shoulder tap requires no equipment — just your body weight.

Is the high plank shoulder tap good for beginners?

The high plank shoulder tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques