Core · Bodyweight
Kneeling Shoulder Tap
How to do the kneeling shoulder tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Start in a plank on your hands with your knees down and your body in a straight line from head to knees. Tap one hand to the opposite shoulder, return it, then alternate while keeping your hips level and core tight.
- 1Your core and shoulders resisting rotation on each tap
- 2Your hips staying square as you lift a hand
- 3The supporting shoulder staying stable and strong
Common mistakes
- Do not let your hips twist or rock side to side
- Avoid sagging through your low back
- Do not rush; control each tap
Muscles worked
The kneeling shoulder tap mainly works the upper abs, with the lower abs, obliques, front delts, triceps, and mid chest assisting.
- Upper AbsPrimary
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- TricepsSupport
- Mid ChestSupport
- ForearmsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the kneeling 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.