All exercises
Plank - shoulder taps
Plank - shoulder taps builds anti-rotation strength by forcing the trunk to stay square while one hand lifts. A wider stance makes it easier; bringing feet closer makes it much harder.
Instructions
Start in a high plank position with hands under the shoulders and feet slightly wider than hip-width. Engage the core and glutes. Lift one hand and tap the opposite shoulder while keeping the hips as still as possible. Return the hand to the floor and repeat on the other side in a controlled rhythm.
Avoid Common Mistakes
• excessive hip rotation
• shifting weight too far to one side
• sagging or lifting the hips
• rushing the movement
Variations
• with slower controlled tempo
• with pause at the tap
• narrower or wider foot stance
• alternating tempo
• reduced range of motion
Type:
strength
Exercise mode:
isometric
Difficulty:
beginner
Equipment:
none, mat