Planked Side Toe Tap

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core, glutes, and quadriceps to create a straight line from your head to your heels.
3. Position your gaze slightly ahead of your hands to maintain a neutral neck alignment.

How to do it

1. Exhale and lift your right foot, tapping it out to the side as far as possible without shifting your hip height.
2. Inhale as you return the right foot to the starting position with a controlled, steady tempo.
3. Repeat the movement with the left foot, alternating sides while keeping the torso perfectly still.
4. Maintain a 2-1-2 tempo (2 seconds out, 1 second pause, 2 seconds back) to maximize time under tension.

Form checklist

• Keep hips square to the floor; do not allow them to rotate or tilt toward the moving leg.
• Prevent the lower back from arching by pulling the navel toward the spine.
• Ensure shoulders remain stacked directly over the wrists throughout the set.
• Avoid piking the hips upward or letting them sag toward the floor.

Pro tips

• Actively push the floor away with your palms to engage the serratus anterior and stabilize the shoulder girdle.
• Squeeze the glute of the stationary leg to create a pillar of stability while the other leg moves.

Make it harder

• Perform the exercise from a forearm plank position to lower your center of gravity and increase core recruitment.
• Place a mini-band around your ankles to add resistance to the hip abduction phase.

Frequently asked

What muscles does the planked side toe tap work?

The planked side toe 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 planked side toe tap?

The planked side toe tap requires no equipment — just your body weight.

Is the planked side toe tap good for beginners?

The planked side toe 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
• 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