Kneeling Shoulder Tap

Muscles worked

Setup

1. Start in a modified plank position with your knees on the floor and hands directly under your shoulders.
2. Position your knees slightly wider than hip-width to create a stable base.
3. Engage your core and squeeze your glutes to form a straight line from your head to your knees.

How to do it

1. Exhale as you lift your right hand to tap your left shoulder, focusing on keeping your hips perfectly level.
2. Inhale as you slowly return your right hand to the floor with control.
3. Repeat the movement by lifting your left hand to tap your right shoulder.
4. Continue alternating sides at a slow, controlled tempo, avoiding any rocking of the torso.

Form checklist

• Keep your hips and shoulders square to the ground at all times.
• Avoid shifting your weight excessively to one side as you lift your hand.
• Maintain a neutral neck by looking at a spot on the floor just ahead of your hands.
• Do not let your lower back sag or your hips pike upward.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to keep it from spilling.
• Actively push the floor away with your supporting arm to engage the serratus anterior and stabilize the shoulder blade.

Make it harder

• Bring your knees closer together to narrow your base of support and increase the stability challenge.
• Slow down the 'tap' phase, holding the hand on the shoulder for 2 seconds to maximize time under tension.

Frequently asked

What muscles does the kneeling shoulder tap work?

The kneeling shoulder tap primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling shoulder tap?

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

Is the kneeling shoulder tap good for beginners?

The kneeling shoulder 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
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
• Decline Shoulder TapIntermediate · abs, deltoids, and obliques