Waist Exercise · Body Weight

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Kneeling Plank Tap Shoulder (male)

Category

Waist

Equipment

Body Weight

Target

Abs

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Tapping the shoulder from a plank position forces the core and hips to resist rotation while one arm briefly leaves the ground, which is really an anti-rotation exercise dressed up as a plank variation. Keeping the hips from swinging side to side is the actual test — most people fail there long before their arms give out. A good bridge between a static plank and more dynamic core work.

How to Do the Kneeling Plank Tap Shoulder (male)

1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
3. Keeping your core braced and your hips stable, lift one hand off the ground and tap the opposite shoulder.
4. Return the hand to the ground and repeat with the other hand.
5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Kneeling Plank Tap Shoulder (male) primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Triceps.

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Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Kneeling Plank Tap Shoulder (male) work?

The Kneeling Plank Tap Shoulder (male) primarily targets the abs, with the shoulders and triceps assisting.

What equipment do I need for the Kneeling Plank Tap Shoulder (male)?

The Kneeling Plank Tap Shoulder (male) is done with no equipment — just body weight.

What's a good alternative to the Kneeling Plank Tap Shoulder (male)?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.