Plank Shoulder Tap
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Core stability
Lifting one hand out of a high plank cuts your base of support in half, and the real work is refusing to let the hips swing toward the planted arm. Widen your feet to make it easier or bring them together to make it brutal; slow, quiet taps are worth more than fast ones.
How to do the Plank Shoulder Tap
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
- Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
- Continue alternating shoulder taps while keeping your hips and torso stable.
- Repeat for the desired number of repetitions.
Tip: Exhale slowly as you roll out and keep the ribs pulled down toward the pelvis the entire time.
Muscles worked
Common mistakes
- Hips sagging at the bottom — if your lower back arches as the wheel rolls out, you have gone past the range your abs can control; shorten the rollout and stop at the point where your hips still stay tucked.
- Hinging at the hips — pushing your backside back toward your heels on the return turns it into a hip hinge; keep the hips locked in line with the torso and pull with the abs.
- Reaching with the arms — leading with the arms turns it into a lat exercise; think of moving the whole body as one rigid plank that happens to lengthen.
- Skipping the posterior tilt — before you roll, squeeze the glutes and tuck the pelvis slightly so the abs are braced before the load arrives.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rollouts belong toward the end of a session, after heavy lifts but while you can still brace well. Superset them with hanging knee raises or a plank variation so the core work is done in one block.
Variations and alternatives
Frequently asked questions
What muscles does the Plank Shoulder Tap work?
The Plank Shoulder Tap primarily works the abs. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Plank Shoulder Tap good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Plank Shoulder Tap with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Plank Shoulder Tap?
If you cannot do the Plank Shoulder Tap, try the Bench Assisted Barbell Rollout or the Foam Roller Body Saw. 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 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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