High Plank Shoulder Tap Tutorial
High plank shoulder taps are a core-focused bodyweight exercise performed from a strong high plank position on your hands. From there, you tap one shoulder with the opposite hand while resisting any shift in your hips.
This exercise helps build core stability, shoulder strength, and anti-rotation control, making it a popular choice in abs workouts and athletic training. With a difficulty of 3, it is best suited for intermediate-level trainees who already have basic plank strength.
Focus on keeping your body steady, hips level, and abs braced as you move slowly and with control.
Benefits
- Improves core stability and control
- Trains anti-rotation strength
- Builds shoulder and arm endurance
- Enhances balance and coordination
- Supports better plank technique
- Transfers well to sports and daily movement
Setup & Starting Position
Begin on the floor in a high plank position, supporting your body on your hands and toes. Your hands should be directly under your shoulders with fingers spread wide for stability. Arms are straight but not locked.
Extend your legs straight behind you with your toes tucked under. Place your feet slightly wider than hip-width to create a more stable base, which helps reduce side-to-side rocking during the taps.
Your body should form a straight line from head to heels. Engage your abs by gently pulling your ribs down and squeezing your glutes. Keep your neck neutral by looking at the floor a few inches in front of your hands.
Quick setup tip: Before starting the first tap, shift your weight slightly and test your balance without moving your hips.
How To Do High plank shoulder tap (Step-by-step)
- Get into a strong high plank on your hands and toes
- Brace your core and squeeze your glutes
- Shift weight slightly onto your left hand
- Lift your right hand and tap your left shoulder
- Place your right hand back under your shoulder
- Stabilize your body before the next rep
- Shift weight onto your right hand
- Tap your right shoulder with your left hand
- Continue alternating sides with slow control
- Finish the set by lowering your knees to the floor
Form Cues
- Hands under shoulders
- Feet wide and stable
- Hips level and still
- Brace abs before each tap
- Slow and controlled tempo
- Neck neutral
Breathing & Bracing
Proper breathing helps you stay stable during high plank shoulder taps. Start by taking a calm inhale through your nose while holding the plank position. Before lifting a hand, gently tighten your abs as if preparing for a cough.
Exhale slowly through your mouth as you tap your shoulder. This exhale should be controlled, not forced, and helps reinforce core engagement. Inhale again once your hand returns to the floor and your body is stable.
A simple rhythm to follow is inhale to prepare, exhale during the tap. Keep breathing continuously and avoid holding your breath. Your ribs should stay stacked over your hips, and your lower back should not arch or sag.
If you feel your breathing becoming rushed, slow the movement down and reset your brace before continuing.
Common Mistakes
- Hips swaying side to side, widen your feet and slow down
- Rushing the taps, move with deliberate control
- Hands too far forward, stack wrists under shoulders
- Holding breath, focus on steady exhale with each tap
- Neck craned forward, look down at the floor
- Lower back sagging, tighten abs and glutes
How It Should Feel
Quick Self-Check
Good signs: You feel steady tension in your abs, your shoulders are working to support your body, and your hips stay mostly level as you tap. The movement feels controlled rather than rushed.
Warning signs: Sharp pain in the shoulders, wrists, or lower back means you should stop. Excessive hip rocking or losing balance on every rep also indicates loss of control.
If you feel the exercise mostly in your neck, relax your shoulders and bring your gaze slightly back. If you feel it in your lower back, reset your plank, squeeze your glutes harder, and shorten the set.
You should finish the set feeling challenged but stable, not collapsed.
Alternative Names
plank shoulder taps
Variations
Easier
- Knee plank shoulder tap, perform the same movement with knees on the floor
- Wide stance plank taps, use an extra-wide foot position to reduce balance demand
Harder
- Narrow stance plank shoulder tap, bring feet closer together for more core demand
- Slow tempo shoulder taps, pause briefly with the hand lifted before tapping
Sample Workout
Core Stability Workout
- High plank shoulder taps, 3 sets of 10 reps per side
- Dead bug, 3 sets of 8 reps per side
- Glute bridge hold, 3 sets of 30 seconds
- Hollow body hold, 2 to 3 sets of 20 to 30 seconds
Rest 45 to 60 seconds between sets. Focus on quality and control.
Progression Plan
Week 1
Perform high plank shoulder taps for 3 sets of 8 reps per side. Use a wider foot stance and rest 60 seconds between sets. Focus on keeping hips as still as possible.
Week 2
Increase to 10 to 12 reps per side. Slightly narrow your foot stance and reduce rest to 45 seconds. Aim for smoother transitions between taps.
Week 3
Introduce a slower tempo. Pause briefly with the hand lifted before tapping the shoulder. Keep reps at 10 per side.
Week 4
Progress to advanced variations such as narrow stance taps. If form breaks down, repeat the previous week.
Only progress when you can complete all reps without excessive hip movement.
FAQ
How many reps should I do?
Start with 8 to 12 reps per side. One rep equals one shoulder tap.
Should my feet be together or apart?
Slightly wider than hips is recommended for better balance.
Is this an ab exercise or a shoulder exercise?
It primarily targets the abs, with strong support from the shoulders.
Can I do this every day?
Yes, if volume is moderate and your shoulders recover well.
Summary
High plank shoulder taps are a powerful way to strengthen your core while improving shoulder stability and balance. By slowing the movement and focusing on control, you get far more benefit than simply moving fast.
Use this exercise as part of a core circuit, warm-up, or strength session. Stay patient with your progress, prioritize clean reps, and adjust your stance as needed.
With consistent practice, this movement will make your planks stronger and your overall core more resilient.
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