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Core Bodyweight Beginner Unilateral Video

How to do the Plank Shoulder Tap

Primary: Core, Obliques · also works Front Delts, Triceps, Glutes. Also called: shoulder taps, plank taps.

Demo video: Plank Shoulder Tap · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start in a high plank with hands under your shoulders and feet slightly wider than hip-width.

  2. 2

    Brace your core and squeeze your glutes.

  3. 3

    Lift one hand and tap the opposite shoulder while keeping your hips still.

  4. 4

    Place the hand back down and repeat with the other hand.

  5. 5

    Alternate sides for the set reps.

Coaching cues

  • Hips do not rock
  • Widen the feet for stability
  • Push the floor away

Common mistakes

  • Hips swaying side to side
  • Sagging lower back
  • Rushing the taps

Sets, reps and where it fits

Muscle

3–4 × 10–20 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–20 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Plank Shoulder Tap alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

PlankBodyweight · beginner Mountain ClimberBodyweight · beginner Bird DogBodyweight · beginner Side PlankBodyweight · beginner Bicycle CrunchBodyweight · beginner CrunchBodyweight · beginner

Frequently asked questions

What muscles does the Plank Shoulder Tap work?

Primary: Core, Obliques. Secondary: Core, Obliques, Front Delts, Triceps, Glutes

How many sets and reps of Plank Shoulder Tap should I do?

Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Plank Shoulder Tap?

Same movement pattern, different equipment: Plank, Mountain Climber, Bird Dog, Side Plank, Bicycle Crunch, Crunch.

Is the Plank Shoulder Tap good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.