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Last updated March 5, 2026
AbsShoulders
Shoulder Taps
From a high plank position, alternately tap each hand to the opposite shoulder while keeping your hips stable and core braced.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Deep Abs / CoreAbs
Secondary
Front ShouldersChestTriceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Alternate
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Get into a high plank position with your hands directly under your shoulders.
- Place your feet shoulder-width apart or slightly wider for stability.
- Step 2Starting Position
- Maintain a straight line from head to heels.
- Engage your core and squeeze your glutes to stabilize your hips.
- Step 3Execution
- Shift your weight slightly to one arm.
- Lift the opposite hand off the ground and tap your shoulder.
- Return the hand to the floor with control.
- Repeat on the other side, alternating each rep.
- Keep your hips as still as possible throughout.
- Step 4Tips
- Widen your feet to make the exercise easier.
- Avoid rocking your hips side to side — imagine balancing a glass of water on your lower back.
- Go slowly to maximize core engagement.
Alternatives & variations
Explore similar movements targeting the same muscles.
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