Plank Shoulder Tap

Plank with a shoulder tap: the torso must resist rotation as you lift a hand.

• Isolation
• Bodyweight
• Beginner

How to do it

• Plank with the feet slightly apart; tap the opposite shoulder without rotating the hips
• Body in a straight line, glutes and abs braced
• Keep breathing without losing trunk tension

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

• Letting the hips sag
• Swaying the hips as you lift a hand

Muscles worked

Primary

• Core / abs

Secondary

• Erectors / lower back

Alternatives

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