High Plank Hip Tap

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders and fingers spread wide.
2. Position your feet slightly wider than hip-width apart to create a stable base of support.
3. Engage your core, squeeze your glutes, and tuck your pelvis slightly to create a straight line from your head to your heels.

How to do it

1. Shift your weight slightly onto your left hand without letting your hips tilt or rotate.
2. Exhale as you lift your right hand off the floor and tap your right hip, keeping your torso perfectly parallel to the ground.
3. Inhale as you slowly return your right hand to the starting position with control.
4. Repeat the movement on the opposite side, alternating hands for the duration of the set while maintaining a steady, controlled tempo.

Form checklist

• Keep your hips level and square to the floor; do not let them rock side-to-side.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Avoid letting your lower back sag or your hips hike toward the ceiling.
• Push actively through the grounded hand to prevent 'winging' of the shoulder blade.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a single drop.
• Focus on 'anti-rotation' by bracing your obliques as hard as possible the moment your hand leaves the floor.
• Slow down the movement—the longer you balance on one hand, the more your core has to work.

Make it harder

• Narrow your stance by bringing your feet closer together to decrease your base of support.
• Add a 2-second pause at the top of the tap to maximize the stability demand on the core and shoulder.

Frequently asked

What muscles does the high plank hip tap work?

The high plank hip tap primarily targets the abs, deltoids, obliques, and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the high plank hip tap?

The high plank hip tap requires no equipment — just your body weight.

Is the high plank hip tap good for beginners?

The high plank hip tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals