Core · Bodyweight
High Plank Hip Tap
How to do the high plank hip tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Start in a high plank with your hands under your shoulders and your body in a straight line from head to heels. Keeping your hands planted, rotate your hips to dip one side down toward the floor, then return to center and dip the other side, alternating. Move under control and let your obliques drive the rotation while the rest of your body stays stable.
- 1Feel your obliques control the dip and lift of each hip
- 2Press firmly through both hands to stay supported
- 3Keep the movement small and controlled side to side
Common mistakes
- Don't let your back sag or hips pike up
- Don't throw your hips down with momentum
- Don't let your shoulders drift in front of your hands
Muscles worked
The high plank hip tap mainly works the obliques and lower abs, with the upper abs, glutes, and front delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
Kovo programs the high plank hip tap 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
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.