Exercise guide
Wide Plank Side Tap
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Wide Plank Side Tap is a dynamic core stability exercise that challenges anti-rotation and shoulder endurance. It builds total-body tension by forcing the obliques and glutes to stabilize the pelvis while the upper body manages shifting weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed directly under your shoulders.
- Step your feet out wider than hip-width apart to create a stable, wide base of support.
- Engage your core, squeeze your glutes, and ensure your body forms a straight line from head to heels.
How to do it
- Exhale as you lift one hand off the floor and tap the ground 6-12 inches out to the side.
- Keep your hips and shoulders perfectly square to the floor, resisting the urge to rotate or tilt.
- Inhale as you return the hand to the starting position with control.
- Alternate sides for each repetition, maintaining a steady, rhythmic tempo.
Form checklist
- Keep your hips level and parallel to the floor throughout the movement.
- Avoid letting your lower back sag or your hips pike toward the ceiling.
- Push actively through the grounded hand to keep the shoulder joint stable and engaged.
- Maintain a neutral neck by looking at a spot on the floor slightly ahead of your hands.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a drop.
- Focus on 'pushing the floor away' with the supporting arm to maximize serratus anterior and deltoid activation.
Make it harder
- Narrow your foot stance to decrease your base of support and significantly increase the anti-rotation challenge.
- Add a 2-second pause at the furthest point of the tap to increase time under tension for the core.
Frequently asked
- What muscles does the wide plank side tap work?
- The wide plank side tap primarily targets the abs, deltoids, obliques, and pectorals, and also works the forearms and serratus anterior as secondary muscles.
- What equipment do you need for the wide plank side tap?
- The wide plank side tap requires no equipment — just your body weight.
- Is the wide plank side tap good for beginners?
- The wide plank side tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.