Shoulder Tap High Plank
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Shoulder Tap High Plank
Position yourself in a high plank with your hands placed directly beneath your shoulders and feet hip-width apart. Keeping your core engaged and hips as still as possible, lift your right hand off the ground and tap your left shoulder. Replace the right hand back to its starting position and then repeat the movement on the other side, lifting your left hand to tap your right shoulder. Maintain a tight core throughout the movement to minimize any side-to-side rocking of the hips. The wider stance of your feet can offer more stability and make it easier to keep the hips still.
Common mistakes
Avoid piking your hips up or letting them sag down; aim to keep a straight line from your head to your heels. A common error is rotating the hips excessively while tapping the shoulder; this can be minimized by engaging the core and focusing on hip stability. Another common mistake is placing the hands too far in front or too wide apart; they should be directly under the shoulders for optimal stability and shoulder health.
Breathing
Inhale as you lift your hand off the ground, and exhale as you tap your shoulder. Maintain a consistent and controlled breathing pattern throughout the movement, ensuring you're not holding your breath.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps
