Core · Bodyweight
Plank Hands Tap Feet Tap
How to do the plank hands tap feet 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
- Compound
How to do it
Set up in a straight-arm plank with hands under your shoulders and feet about hip-width apart. Keeping your hips as level as possible, tap one hand to the opposite shoulder, then return it and tap one foot out to the side, working through hands and feet in a controlled sequence. Brace your core hard to limit any rocking of the hips.
- 1Your core and obliques fighting to keep the hips still
- 2Even weight shifting smoothly as each limb lifts
- 3Your shoulders stable as you tap and return
Common mistakes
- Letting your hips rock or rotate as you tap
- Sagging your lower back or piking your hips up
- Rushing the taps and losing your brace
Muscles worked
The plank hands tap feet tap mainly works the lower abs and obliques, with the upper abs, forearms, glutes, and front delts assisting.
- Lower AbsPrimary
- ObliquesPrimary
- Upper AbsSupport
- ForearmsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the plank hands tap feet 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.