Kneeling Plank Tap Shoulder 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Kneeling Plank Tap Shoulder is a bodyweight exercise that primarily targets the abs while engaging the shoulders as a secondary muscle group. Performed from a kneeling plank position, it involves maintaining a stable core while alternately lifting each hand to tap the opposite shoulder. This movement challenges core stability, enhances shoulder endurance, and promotes coordination, all while minimizing strain on the lower back and reducing the intensity compared to a full plank.
How to Perform
Place your hands firmly on the floor with fingers extended for maximum balance.
Engage your abdominal muscles and hold your body steady in a kneeling plank position.
Gently lift your right hand and touch your left shoulder, keeping your torso stable.
Return your right hand to the starting position, then lift your left hand to tap your right shoulder.
Repeat the alternating shoulder taps, focusing on keeping your core tight and minimizing any movement in your hips or torso.
Maintain controlled breathing throughout the exercise to support stability and endurance.
★ 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 body straight from shoulders to knees, avoiding any drooping in the lower back or raising your hips too high. Engage your core throughout the movement.
Lift one hand deliberately to touch the opposite shoulder while keeping your hips and torso stable. Return the hand to the floor and repeat with the other hand, emphasizing control over speed.
Coordinate your breathing with the movement: inhale as you place your hand back down and exhale as you lift it to tap the shoulder.
How Not to Perform
Do not let your lower back sag or your hips rise, as this shifts tension away from the abs and can cause strain.
Do not rotate or twist your torso while tapping your shoulders, which reduces core engagement and wastes energy.
Do not rush the movements; fast taps decrease stability and minimize shoulder and core activation.
Do not lift your shoulders toward your ears, which creates unnecessary tension in the neck.
Do not hold your breath; improper breathing reduces core stability and endurance.
Do not place your hands too close together or too far apart, which can compromise balance and shoulder alignment.
Do not let your knees collapse inward; maintain proper alignment to protect joints and optimize muscle engagement.
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.
