Kneeling Forearm Plank Shoulder Tap
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core stability
Taking the plank onto your knees shortens the lever enough that lifting a hand to tap the opposite shoulder becomes manageable, which is the skill this drill teaches: hips staying dead still while support drops to one arm. Master quiet hips here before trying taps from a full plank, where the rotational forces are much larger.
How to do the Kneeling Forearm Plank Shoulder Tap
- Start in a kneeling position with your hands on the ground, shoulder-width apart.
- Extend your legs behind you, resting on your toes, and lift your body into a plank position.
- Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
- Return the hand to the ground and repeat with the other hand.
- Continue alternating sides for the desired number of repetitions.
Tip: Pull the elbows toward the toes and the toes toward the elbows without moving either to fire the whole core.
Muscles worked
Common mistakes
- Hips sagging — squeeze the glutes and tuck the pelvis slightly so the lower back stays flat; a plank with an arched back trains nothing useful.
- Hips too high — the body should be a straight line from head to heels, so check in a mirror or have someone lay a bar along your back.
- Time over tension — a two minute plank with a loose core is worse than 30 seconds with everything braced; shorten the hold and squeeze harder.
- Holding the breath — breathe normally through the hold and keep the abs braced through each exhale.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Planks go at the end of a session or in the warm-up to switch the core on before squats and deadlifts. Superset a front plank with a side plank each way.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Kneeling Forearm Plank Shoulder Tap work?
The Kneeling Forearm Plank Shoulder Tap primarily works the abs. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Kneeling Forearm Plank Shoulder Tap good for beginners?
Yes. The Kneeling Forearm Plank Shoulder Tap is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Forearm Plank Shoulder Tap?
If you cannot do the Kneeling Forearm Plank Shoulder Tap, try the Bench Incline Side Plank, the Bird Dog Plank or the Plank Rotation. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Forearm Plank Shoulder Tap, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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