Core · Bodyweight

Ankle Tap Plank

How to do the ankle tap plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Ankle Tap Plank

Equipment: Bodyweight
Difficulty: Intermediate
Logged as: Timed hold
Movement: Core Hold
Mechanic: Accessory

Find more:Abs & Core exercises Bodyweight exercises

How to do it

From a high plank position, lift one arm and tap your opposite ankle, engaging your core to stabilize. Alternate sides.

1Feel your core stabilizing as you reach opposite hand to ankle without sagging
2Keep your hips lifting and hamstrings engaged during the tap
3Maintain a strong plank through shoulders and glutes while alternating touches

Common mistakes

Avoid letting your hips drop or back arch; maintain plank form
Don't rush the taps; move deliberately without shifting weight excessively
Avoid collapsing through your shoulders; press away from the floor

Muscles worked

The ankle tap plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.

Upper AbsPrimary
Lower AbsPrimary
ObliquesSupport
GlutesSupport
Front DeltsSupport
TricepsMinor
ForearmsMinor
QuadsMinor
HamstringsMinor

Ankle Tap Plank strength standards

See how your ankle tap plank ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM17.5 lb
Silvere1RM35 lb
Golde1RM70 lb
Platinume1RM117.5 lb
Diamonde1RM150 lb
Champione1RM180 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the ankle tap plank for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

More abs & core exercises

See all abs & core exercises →

Last reviewed April 2026.