Kneeling Plank Shoulder Tap

Muscles worked

Setup

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Walk your knees back until your body forms a straight line from your head to your knees.
3. Engage your core and squeeze your glutes to maintain a neutral spine and prevent your lower back from arching.

How to do it

1. Exhale as you lift your right hand to tap your left shoulder, keeping your hips and shoulders perfectly square to the floor.
2. Inhale as you lower your hand back to the starting position with control.
3. Repeat the movement by lifting your left hand to tap your right shoulder.
4. Maintain a slow, deliberate tempo, focusing on minimizing any swaying or rotation in the torso.

Form checklist

• Keep your hips level and avoid letting them dip or rotate side-to-side.
• Maintain a straight line from your head through your spine to your knees.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your supporting hand remains directly under your shoulder for optimal stability.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a drop.
• Push actively into the floor with your supporting hand to engage the serratus anterior and stabilize the shoulder blade.
• The wider your knees are, the more stable you will be; bring them closer together to increase the core challenge.

Make it harder

• Narrow your knee stance to decrease your base of support and force the obliques to work harder.
• Progress to a full plank on your toes to significantly increase the load on your core and upper body.

Frequently asked

What muscles does the kneeling plank shoulder tap work?

The kneeling plank shoulder tap primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kneeling plank shoulder tap?

The kneeling plank shoulder tap requires no equipment — just your body weight.

Is the kneeling plank shoulder tap good for beginners?

Yes. The kneeling plank shoulder tap is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques