Mountain Climbers Shoulder 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 hip-width apart to provide a stable base for the rotational challenge.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Perform four rapid mountain climbers by driving your knees toward your chest in an alternating fashion while keeping your hips low.
2. Pause in a solid plank, then lift your right hand to tap your left shoulder, focusing on keeping your hips perfectly level.
3. Return the right hand to the floor and repeat the tap with your left hand to your right shoulder.
4. Exhale sharply during the knee drives and the shoulder taps, maintaining a controlled 2:2 tempo between the explosive climbers and the steady taps.

Form checklist

• Keep your hips square to the floor; do not let them rock side-to-side during the shoulder taps.
• Maintain a neutral spine and avoid letting your lower back sag or your butt hike upward.
• Ensure your hands remain directly under your shoulders to maximize tricep and deltoid engagement.
• Keep your neck neutral by looking at a spot on the floor about six inches in front of your hands.

Pro tips

• Imagine a glass of water resting on your lower back; the goal is to move your limbs without spilling a drop.
• Push the floor away actively with your grounded hand during the tap to maximize serratus anterior activation and shoulder stability.
• Focus on a 'hard' exhale during the shoulder tap to increase intra-abdominal pressure and core bracing.

Make it harder

• Narrow your foot stance to a touching position to significantly increase the balance and anti-rotation requirement.
• Perform the shoulder taps while holding a single-leg plank to further challenge the glutes and obliques.

Frequently asked

What muscles does the mountain climbers shoulder tap work?

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

What equipment do you need for the mountain climbers shoulder tap?

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

Is the mountain climbers shoulder tap good for beginners?

The mountain climbers 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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