Core · Bodyweight
Plank with Shoulder Taps
How to do the plank with shoulder taps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Start in a high plank position with hands under shoulders. Lift one hand to tap the opposite shoulder, then switch, all while keeping your core engaged to avoid rocking your hips.
- 1Feel your core and shoulder stabilizers working as you tap each shoulder
- 2Keep your hips level and glutes engaged to prevent rotation
- 3Maintain a strong plank position through your wrists, shoulders, and ankles
Common mistakes
- Avoid letting your hips rock side to side; widen your stance for stability
- Don't hold your breath; breathe consistently
- Avoid locking your elbows; keep a slight bend to reduce strain
Muscles worked
The plank with shoulder taps mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Plank with Shoulder Taps strength standards
See how your plank with shoulder taps ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM17.5 lb
Silvere1RM35 lb
Golde1RM70 lb
Platinume1RM117.5 lb
Diamonde1RM150 lb
Champione1RM180 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the plank with shoulder taps 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 April 2026.