Plank On Elbows Toe Tap

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Position your feet hip-width apart, balancing on your toes.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.
4. Maintain a neutral neck by looking at the floor slightly in front of your hands.

How to do it

1. While keeping your hips perfectly level, lift your right foot and tap it out to the side as far as comfortable.
2. Exhale as you tap the toe, focusing on keeping your pelvis square to the floor.
3. Inhale as you return the right foot to the starting position with control.
4. Repeat the movement with the left foot, alternating sides at a steady, deliberate tempo.

Form checklist

• Keep your hips square to the floor; do not let them rock or rotate as the leg moves.
• Maintain a flat lower back; avoid sagging toward the floor or piking your hips upward.
• Push actively through your elbows to keep your shoulder blades from winging.
• Keep your quadriceps engaged to maintain a locked-out knee on both the moving and stationary leg.

Pro tips

• Focus on 'anti-rotation'—the primary goal is to make it look like your upper body isn't moving at all while your legs are active.
• Imagine a glass of water resting on your lower back; your objective is to move your legs without spilling a drop.
• Squeeze the glute of the stationary leg extra hard to provide a stable anchor for the moving leg.

Make it harder

• Place a small resistance band around your ankles to increase the challenge to the glutes and hip abductors.
• Perform the toe taps while holding a high plank (on hands) to increase the stability demand on the shoulders.

Frequently asked

What muscles does the plank on elbows toe tap work?

The plank on elbows toe tap primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank on elbows toe tap?

The plank on elbows toe tap requires no equipment — just your body weight.

Is the plank on elbows toe tap good for beginners?

The plank on elbows toe 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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• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques