The High Plank Shoulder Taps are a dynamic progression of the traditional plank that introduces alternating upper-limb movements while maintaining a high plank position. Although the exercise belongs to the anti-extension category, it also introduces a significant anti-rotational component: every time one hand leaves the ground, the trunk must resist rotational forces and maintain body alignment. Shoulder taps are widely used to develop core stability, trunk control and anti-rotational capacity. The exercise primarily targets the transverse abdominis, obliques, rectus abdominis, glutes and shoulder stabilizers while simultaneously challenging whole-body coordination and neuromuscular control. For these reasons, it serves as an excellent progression from traditional plank variations and an effective bridge toward more advanced exercises requiring dynamic trunk stability and force transfer across the kinetic chain.
Core Anti-Extension
High Plank Shoulder Taps
Maintain a straight line from head to heels. Position the hands directly under the shoulders. Brace the core and glutes before starting. Slightly widen the feet to improve stability. Keep the pelvis level with the floor. Lift one hand at a time without excessive weight shifting. Tap the shoulder under control. Breathe steadily while maintaining trunk tension.
Maintain a straight line from head to heels. Position the hands directly under the shoulders. Brace the core and glutes before starting. Slightly widen the feet to improve stability. Keep the pelvis level with the floor. Lift one hand at a time without excessive weight shifting. Tap the shoulder under control. Breathe steadily while maintaining trunk tension.
Forearms Plank - High Plank - High Plank Shoulder Taps - Slow Tempo Shoulder Taps - Plank with Reach - Renegade Row
Supine Brace - Dead Bug Hold - Kneeling High Plank - Incline Shoulder Taps