Feet-Elevated Shoulder Tap 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Feet-Elevated Shoulder Tap is a bodyweight exercise that primarily targets the abs while also engaging the shoulders as a secondary muscle group. By elevating the feet on a stable surface, the exercise increases the demand on core stability and shoulder strength, requiring the practitioner to maintain a strong plank position while alternately tapping each shoulder. This movement enhances balance, coordination, and overall core activation, making it an effective exercise for developing a strong, stable midsection and improving upper body endurance.
How to Perform
Place your feet on a stable elevated surface, such as a bench or step, and position your hands shoulder-width apart on the floor, forming a high plank position.
Engage your core by pulling your belly button toward your spine and keeping your body in a straight line from head to heels.
Shift your weight slightly to your left hand and lift your right hand off the floor to tap your left shoulder.
Return your right hand to the floor and immediately shift your weight to your right hand.
Lift your left hand off the floor and tap your right shoulder.
Continue alternating shoulder taps in a controlled manner, avoiding any twisting or sagging of the hips.
Maintain steady breathing throughout the movement and focus on core stability rather than speed.
Perform for the desired number of repetitions or time, keeping proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and hips level to maximize ab engagement.
Avoid rotating your torso excessively when tapping your shoulders.
Maintain a straight line from head to heels throughout the exercise.
Control each shoulder tap instead of rushing through the movement.
Keep your feet firmly on the elevated surface to ensure stability.
Focus on steady breathing to help maintain balance and endurance.
Engage your glutes slightly to support lower back stability.
Start with a lower elevation if the exercise feels too challenging.
Pause briefly after each tap to maintain proper form.
Ensure hands are shoulder-width apart to distribute weight evenly.
How Not to Perform
Don’t let your hips sag or lift too high, which reduces core activation.
Don’t twist your torso excessively when tapping your shoulders.
Don’t lift your feet off the elevated surface during the movement.
Don’t rush through the taps; avoid using momentum instead of muscle control.
Don’t lock your elbows; keep a slight bend to protect your shoulders.
Don’t allow your head to drop or crane upward; keep it neutral.
Don’t spread your hands too wide or too narrow, which can strain the shoulders.
Don’t hold your breath; maintain steady breathing.
Don’t neglect engaging your glutes and core to stabilize the lower back.
Don’t perform on an unstable surface that could cause slipping or imbalance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
