Core · Bodyweight
Shoulder Tap Jack Plank
How to do the shoulder tap jack plank, 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
Hold a high plank with hands under your shoulders. Jack your feet out and in while alternately tapping each hand to the opposite shoulder. Keep your hips as still as possible while combining the jack and the tap.
- 1Core fighting rotation as each hand lifts to tap
- 2Hips staying square through the foot jacks
- 3Shoulders stable and supporting your weight on one arm
Common mistakes
- Rocking the hips side to side on each tap
- Piking or sagging the hips during the jack
- Tapping fast and losing control of the plank
Muscles worked
The shoulder tap jack plank mainly works the upper abs and obliques, with the lower abs, triceps, forearms, mid chest, glutes, front delts, and adductors assisting.
- Upper AbsPrimary
- ObliquesPrimary
- Lower AbsSupport
- TricepsSupport
- ForearmsSupport
- Mid ChestSupport
- GlutesSupport
- Front DeltsSupport
- AdductorsSupport
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- CalvesMinor
- Side DeltsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the shoulder tap jack plank 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.