Core · Bodyweight
High Plank Shoulder Tap
How to do the high plank shoulder 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
- Isometric
- 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. Without rocking your hips, lift one hand to tap the opposite shoulder, then return it and tap with the other hand, alternating. Keep your core and glutes tight so your torso stays square to the floor the whole time.
- 1Feel your core fighting to keep your hips from rocking
- 2Press firmly through the supporting hand each tap
- 3Keep your glutes tight and body in one straight line
Common mistakes
- Don't let your hips swing side to side as you tap
- Don't let your back sag or hips pike up
- Don't widen your feet to cheat the balance
Muscles worked
The high plank shoulder tap mainly works the upper abs, lower abs, and obliques, with the glutes and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
Kovo programs the high plank shoulder 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.