Exercise guide
Side Floor Tap Plank
- Intermediate
- Compound
- Timed hold
- Waist
This dynamic plank variation builds exceptional core stability and shoulder endurance by introducing a unilateral reaching movement that forces the obliques and glutes to prevent torso rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet slightly wider than hip-width for stability.
- Engage your core, squeeze your glutes, and tuck your pelvis to create a straight line from your head to your heels.
- Distribute your weight evenly across your palms and the balls of your feet.
How to do it
- Shift your weight slightly onto your left hand while keeping your hips and shoulders perfectly square to the floor.
- Exhale as you lift your right hand and reach it directly out to the side, tapping the floor as far as you can without tilting your torso.
- Inhale as you return your right hand to the starting position with control.
- Perform the movement at a slow, deliberate tempo (2 seconds out, 2 seconds back) to maximize tension.
Form checklist
- Keep your hips level; do not let the hip of the reaching side rise or dip.
- Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
- Keep the supporting arm locked out and push away from the floor to engage the serratus and pectorals.
- Avoid arching your lower back as you reach.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to reach without spilling a drop.
- Squeeze the glute of the leg opposite to the reaching arm to create a diagonal line of tension that stabilizes the pelvis.
- Focus on 'pushing' the floor away with your stationary hand to maximize deltoid and pectoral activation.
Make it harder
- Bring your feet closer together to narrow your base of support and increase the stability challenge.
- Hover the reaching hand 2 inches off the floor for a 3-second hold instead of a quick tap.
Frequently asked
- What muscles does the side floor tap plank work?
- The side floor tap plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the side floor tap plank?
- The side floor tap plank requires no equipment — just your body weight.
- Is the side floor tap plank good for beginners?
- The side floor tap plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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