High Plank Side Steps And Shoulder Taps Tutorial
High plank side steps and shoulder taps is a challenging core and stability exercise performed from a high plank on your hands. From this strong front plank position, you step one foot out to the side while tapping the same-side shoulder with the opposite hand, then alternate sides.
This move is great for building anti-rotation core strength, shoulder stability, and total-body control. It is best suited for intermediate to advanced trainees who already feel comfortable holding a solid high plank. Focus on slow, controlled movement, quiet hips, and staying balanced as your support points change.
Benefits
- Builds deep core and anti-rotation strength
- Improves shoulder stability and control
- Challenges balance and coordination
- Engages the entire body without equipment
- Helps reinforce strong plank technique
- Raises heart rate for core-focused conditioning
Setup & Starting Position
Begin on the floor in a high plank position on your hands. Place your palms directly under your shoulders, fingers spread wide for stability. Your arms should be straight but not locked, with the shoulders pushed slightly away from the ears.
Extend both legs straight back with your toes tucked under. Feet should start about hip-width apart to give you a stable base before moving. Your body should form a straight line from the top of your head through your hips and down to your heels.
Engage your core by gently pulling your ribs toward your hips and squeezing your glutes. Keep your neck neutral and your eyes looking slightly ahead of your hands on the floor.
Setup tip: Before starting the first rep, shift your weight slightly forward and back to find a balanced plank where your hips do not sag or pike up.
How To Do High plank side steps and shoulder taps (Step-by-step)
- Set up in a strong high plank on your hands with legs straight.
- Brace your core and keep your hips level.
- Step your right foot out to the right side.
- At the same time, lift your left hand and tap your left shoulder.
- Place the left hand back under the shoulder.
- Step the right foot back to the starting plank position.
- Repeat on the other side, stepping the left foot out and tapping the right shoulder.
- Continue alternating sides with slow, controlled reps.
- Finish by holding a steady plank before resting.
Form Cues
- Hands under shoulders
- Hips stay square to the floor
- Move slow and controlled
- Press the floor away
- Feet stay light and quiet
- Neck long and neutral
Breathing & Bracing
Start by taking a deep breath in through your nose before the first rep. As you move into the side step and shoulder tap, exhale slowly through your mouth to help maintain core tension.
Think about tightening your abs as if you are preparing to cough, without holding your breath. This gentle brace should stay active the entire set. Avoid letting your ribs flare up or your hips twist as you shift weight from side to side.
A simple breathing rhythm is to exhale during the step and tap, then inhale as you return to the center plank. Each rep includes both sides, so aim for steady, calm breathing rather than rushing through the movement.
If your breathing becomes shallow or rushed, slow the tempo or take a short break, then continue with better control.
Common Mistakes
- Letting the hips sway side to side, fix it by slowing down and widening your feet slightly.
- Rushing the movement, fix it by pausing briefly in the plank between reps.
- Hands placed too far forward, fix it by stacking shoulders directly over wrists.
- Bending the arms too much, fix it by pushing the floor away.
- Holding the breath, fix it by exhaling during each tap.
- Feet stepping too far out, fix it by keeping the step controlled and moderate.
How It Should Feel
Good signs: You should feel strong tension in your abs, especially deep in the core, along with steady work in the shoulders and glutes. Your body should feel stable, not shaky from loss of balance. Each rep should feel controlled, with minimal hip movement.
Warning signs: If you feel sharp pain in the shoulders, wrists, or lower back, stop the exercise. Excessive lower back arching or pinching is a sign your core is not braced enough.
Quick adjustments: If you feel it mostly in your neck, relax your shoulders and look slightly ahead of your hands. If your lower back feels strained, slow the reps and squeeze your glutes harder to bring your hips back into line.
Alternative Names
plank side step with shoulder tap, plank step out shoulder taps
Variations
Easier
- High plank shoulder taps: Keep feet wide and only tap shoulders without stepping.
- High plank side steps: Step feet side to side while keeping both hands on the floor.
- Knee-supported plank step and tap: Perform the same movement with knees on the floor.
Harder
- Slow tempo plank side step taps: Take 3 to 4 seconds to step and tap, increasing time under tension.
- Plank side step tap with pause: Pause for 2 seconds during the shoulder tap while keeping hips level.
- Narrow-stance plank side step taps: Start with feet closer together to reduce stability.
Sample Workout
Core Stability Workout
- High plank side steps and shoulder taps, 3 sets of 6 to 10 reps
One rep equals both left and right sides - Dead bug, 3 sets of 8 to 12 reps
- Side plank hold, 3 sets of 20 to 40 seconds per side
- Glute bridge, 3 sets of 12 to 15 reps
Rest 45 to 75 seconds between sets. Focus on quality movement rather than speed.
Progression Plan
Week 1: Perform 3 sets of 6 reps, with each rep including both sides. Rest up to 75 seconds between sets. Focus on slow, controlled movement and keeping hips level.
Week 2: Increase to 3 sets of 8 to 10 reps. Keep the same tempo, but aim for quieter foot steps and less shifting through the torso.
Week 3: Add a brief 1 second pause during each shoulder tap. Reduce rest slightly to 60 seconds if form stays strong.
Week 4: Progress to an advanced variation like the slow tempo or narrow-stance version. If balance or form breaks down, repeat the previous week instead of pushing forward.
Only progress when you can complete all reps with steady breathing, minimal hip movement, and no joint discomfort.
FAQ
How wide should my feet be?
Start about hip-width apart. You can go wider for more stability or narrower to make it harder.
Does one rep include both sides?
Yes. One full rep is stepping and tapping on the left and right sides.
Why do my hips rotate when I tap?
This usually means the movement is too fast or your feet are too narrow. Slow down and brace harder.
Can I use this in a warm-up?
It is usually better as a main core exercise due to its difficulty, not as an early warm-up.
Is wrist discomfort normal?
Mild fatigue is normal, but pain is not. Try spreading fingers wider or reducing volume.
Summary
High plank side steps and shoulder taps are an excellent way to challenge your core beyond basic plank holds. By combining lateral foot movement with shoulder taps, you train strength, balance, and control all at once.
Stay patient with your progress, move with intention, and prioritize clean reps over speed. When performed with good technique, this exercise can significantly improve plank strength and overall body awareness. Add it to your routine and let consistency do the work.
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