Core · Bodyweight
Side Floor Tap Plank
How to do the side floor tap 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
- Isolation
How to do it
Set up in a forearm plank with your body in a straight line. Without rotating your hips, reach one hand out to the side to tap the floor, return it under your shoulder, then tap with the other hand, keeping the torso steady throughout.
- 1Your obliques and core fighting to keep the hips square
- 2A straight line from head to heels the whole time
- 3Steady control as each hand reaches and returns
Common mistakes
- Letting the hips rock or twist when you reach
- Sagging the lower back or piking the hips up
- Holding your breath through the taps
Muscles worked
The side floor tap plank mainly works the obliques and lower abs, with the upper abs and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the side floor tap 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.