Exercise guide
Butt Kick With Shoulder Tap
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plank variation builds total-body stability by combining anti-rotational core work with active hamstring engagement. It challenges the shoulders and abs to maintain balance while the posterior chain coordinates the alternating limb movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
How to do it
- Simultaneously lift your right hand to tap your left shoulder while curling your left heel toward your glute in a 'butt kick' motion.
- Exhale as you perform the tap and kick, focusing on keeping your hips perfectly square to the ground.
- Inhale as you return both the hand and foot to the starting position with controlled tempo.
- Repeat the movement on the opposite side (left hand to right shoulder, right heel to glute) and continue alternating.
Form checklist
- Keep hips level and parallel to the floor; do not let them rock or tilt as you switch sides.
- Avoid arching your lower back or pushing your butt into the air.
- Keep the supporting arm strong and push the floor away to engage the serratus anterior.
- Ensure the 'butt kick' is a deliberate hamstring curl, not just a loose leg lift.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move your limbs without spilling a drop.
- Squeeze the glute of the kicking leg at the top of the movement to maximize posterior chain activation.
- Slow down the eccentric (lowering) phase to increase the stability demand on your core and shoulders.
Make it harder
- Add a 2-second isometric hold at the peak of each rep to maximize time under tension.
- Perform the movement with your feet closer together to reduce your base of support and increase the balance challenge.
Frequently asked
- What muscles does the butt kick with shoulder tap work?
- The butt kick with shoulder tap primarily targets the abs, deltoids, and hamstrings, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the butt kick with shoulder tap?
- The butt kick with shoulder tap requires no equipment — just your body weight.
- Is the butt kick with shoulder tap good for beginners?
- The butt kick with shoulder tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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