Core · Bodyweight
Weighted Bottle Side Floor Tap Plank
How to do the weighted bottle 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
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm plank with a filled water bottle placed just outside one elbow. Keeping your hips square and core tight, reach one hand across to tap the bottle or the floor beside it, then return to the plank. Alternate hands while resisting any rotation through your torso.
- 1Brace your obliques to keep your hips from rotating
- 2Feel your shoulders stabilize as you tap across
- 3Keep a straight line from head to heels throughout
Common mistakes
- Do not let your hips twist or pike up when you reach
- Avoid sagging through your lower back
- Do not rush the taps and lose your plank line
Muscles worked
The weighted bottle side floor tap plank mainly works the obliques, upper abs, and lower abs, with the glutes and front delts assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Side DeltsMinor
- Rear DeltsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the weighted bottle 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.