Strengthen Core with High Plank Opposite Hip Tap

High Plank Opposite Hip Tap

Rep Range

Time Based

Hints

Starting in a high plank position with your hands directly beneath your shoulders, maintain a strong and stable core. Carefully shift weight onto one hand as you bring the opposite hand across your body to tap the opposite hip. Once you've made the tap, return the hand to its original position and then alternate to the other side. Your body will naturally want to rotate slightly when tapping, but it's important to control this motion and avoid excessive rotation or letting the hips sag. Throughout the movement, ensure that your spine remains in a neutral alignment and your gaze is directed down or slightly ahead.

Common Mistakes

Avoid overly rotating the torso or swaying the hips from side to side. This movement should be primarily in the arms and shoulders, with minimal rotation in the hips. Also, prevent arching the back or letting the hips rise too high, which can take away from the core engagement required for the exercise.

Breathing

Inhale as you prepare to reach across to tap the opposite hip. Exhale as you make the tap and return your hand to the plank position. This rhythmic breathing will help to maintain core engagement and provide stability during the movement.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps