Plank Hands Tap Feet Tap

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and fingers spread wide.
2. Position your feet slightly wider than hip-width apart to provide a stable base for the movement.
3. Engage your glutes and pull your belly button toward your spine to create a straight line from head to heels.

How to do it

1. Lift your right hand to tap your left shoulder, then return it to the floor while exhaling to maintain core tension.
2. Repeat the tap with your left hand to your right shoulder, keeping your hips as still as possible.
3. Step your right foot out to the side for a light tap and return to center, followed immediately by the left foot.
4. Maintain a steady, controlled tempo, inhaling as you reset your limbs and exhaling during the reach or step.

Form checklist

• Keep your hips square to the floor; do not let them rock side-to-side during the hand taps.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your lower back does not sag or arch upward throughout the sequence.
• Keep your weight centered rather than shifting heavily onto one side.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your limbs without spilling a drop.
• Actively push the floor away with your grounded hand to maximize serratus anterior and shoulder stability.
• Squeeze your quads and glutes throughout the entire set to prevent your hips from hiking up.

Make it harder

• Narrow your foot stance to a touching position to significantly increase the stability challenge.
• Perform the 'Hand-Hand-Foot-Foot' sequence at a faster tempo while maintaining perfect pelvic stillness.

Frequently asked

What muscles does the plank hands tap feet tap work?

The plank hands tap feet tap primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank hands tap feet tap?

The plank hands tap feet tap requires no equipment — just your body weight.

Is the plank hands tap feet tap good for beginners?

The plank hands tap feet 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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