Exercise guide
Planked Side Toe Tap
- Intermediate
- Compound
- Timed hold
- Waist
This dynamic plank variation builds core stability and hip mobility by challenging the obliques and glutes while maintaining a rigid torso. It strengthens the shoulders and core through isometric tension while the lower body moves through a lateral range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core, glutes, and quadriceps to create a straight line from your head to your heels.
- Position your gaze slightly ahead of your hands to maintain a neutral neck alignment.
How to do it
- Exhale and lift your right foot, tapping it out to the side as far as possible without shifting your hip height.
- Inhale as you return the right foot to the starting position with a controlled, steady tempo.
- Repeat the movement with the left foot, alternating sides while keeping the torso perfectly still.
- 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