Exercise guide
Shoulder Tap Jack Plank
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic plank variation combines core stability with cardiovascular demand, targeting the shoulders and obliques while improving coordination. It challenges the body to maintain a neutral spine while simultaneously moving the upper and lower limbs in an alternating pattern.
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 together.
- Engage your core and glutes to create a straight line from your head to your heels.
- Maintain a neutral neck by looking at the floor slightly ahead of your hands.
How to do it
- Simultaneously jump both feet out wide while lifting your right hand to tap your left shoulder.
- Jump your feet back together while returning your right hand to the starting position on the floor.
- Repeat the movement immediately, jumping the feet out while tapping your left hand to your right shoulder.
- Exhale forcefully on the jump and tap, and inhale as you return to the center; maintain a brisk, rhythmic tempo.
Form checklist
- Keep hips level and square to the floor; do not let them rotate or rock side-to-side.
- Maintain a flat back and avoid letting your lower back sag or your hips pike upward.
- Land softly on the balls of your feet during the jack to minimize impact.
- Keep the supporting arm's elbow locked out to maximize shoulder stability.
Pro tips
- Focus on 'anti-rotation' by imagining a glass of water resting on your lower back that you cannot spill.
- Squeeze your glutes aggressively as your feet jump out to provide a stable base for the pelvis.
- Minimize the weight shift between your hands to maximize the tension on your obliques and deltoids.
Make it harder
- Increase the tempo to transform the movement into a high-intensity cardiovascular burst.
- Add a push-up between every alternating tap to increase the demand on the chest and triceps.
Frequently asked
- What muscles does the shoulder tap jack plank work?
- The shoulder tap jack plank 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 shoulder tap jack plank?
- The shoulder tap jack plank requires no equipment — just your body weight.
- Is the shoulder tap jack plank good for beginners?
- The shoulder tap jack plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.