Kneeling Plank Tap Shoulder

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 slightly and lower your hips until your body forms a straight line from your head to your knees.
3. Engage your core and squeeze your glutes to tuck your pelvis and prevent your lower back from arching.
4. Position your hands slightly narrower than shoulder-width to create a stable base.

How to do it

1. Exhale as you lift your right hand off the floor to tap your left shoulder, keeping your hips and shoulders perfectly square to the ground.
2. Inhale as you slowly 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 steady, controlled tempo, focusing on minimizing any side-to-side swaying of the hips.

Form checklist

• Keep your hips level and parallel to the floor throughout the entire movement.
• Maintain a neutral spine 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 pike upward.
• Ensure your supporting arm remains strong with a micro-bend in the elbow to avoid locking out.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to perform the taps without spilling a drop.
• Push actively into the floor with your grounded hand to engage your 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

• Lift your knees off the floor into a full high plank position to increase the load on your core and shoulders.
• Add a 2-second pause at the top of each tap to maximize the anti-rotational tension.

Frequently asked

What muscles does the kneeling plank tap shoulder work?

The kneeling plank tap shoulder 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 tap shoulder?

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

Is the kneeling plank tap shoulder good for beginners?

Yes. The kneeling plank tap shoulder 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