How to do the Plank Shoulder Tap
Step by step
- Set up in a high plank on your hands with feet a bit wider than usual for balance.
- Squeeze your abs and glutes so your body forms one straight line.
- Lift one hand and tap the opposite shoulder without letting your hips rock.
- Place the hand back down and slowly alternate taps side to side.
The thing people get wrong
The goal is a frozen, level hip line - if your hips twist or sway when you tap, go slower or widen your feet.
Coaching cue
Shift your weight onto the planted hand before you lift the other one.
Make it easier or harder
- Easier: Do it from your knees, or just lift the hand an inch off the floor.
- Harder: Bring your feet closer together, or pause with the hand on the shoulder.
Muscles worked
- Primary: Core
- Secondary: Front delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.