Plank Shoulder Tap

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Isolation
• Bodyweight
• Beginner

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

Sets, reps and tempo

Ranges: 20–60 s per set · progress the time or add load

Tempo: Hold the isometric position with your core braced

Common mistakes

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Core / abs

Secondary

• Erectors / lower back

Alternatives

• Plank / Anti-Extension
• Ab Wheel Rollout
• Pallof Press (anti-rotation)