Core · Bodyweight
Plank Shoulder Tap
How to do the 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
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Hold a high plank with hands under your shoulders and feet about hip-width apart. Lift one hand and tap the opposite shoulder, then set it down and tap with the other hand, keeping your hips as still as possible.
- 1Your core bracing to keep your hips from rocking side to side
- 2Your shoulders pressing the floor away to stay stable
- 3Your obliques resisting rotation on each tap
Common mistakes
- Letting your hips twist or sway when a hand lifts
- Widening your feet so much that it feels easy; challenge the stability
- Sagging through your lower back
Muscles worked
The 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
- Mid ChestMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the 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.