The shoulder tap is a bodyweight exercise that challenges core stability and shoulder strength while maintaining a high plank position. This movement is an active variation of the static plank, requiring the strength of the transverse abdominis and obliques to resist rotation. The primary function of the shoulder tap is to develop anti-rotational core strength—the ability of the trunk to remain stable when one of the body’s support points is removed. By alternating hand contact with the floor, the exercise forces the core musculature to work harder to keep the hips and shoulders level.
Mastering the Movement
The foundation of an effective shoulder tap is the proper setup, which begins in a high plank position. Place your hands directly beneath your shoulders with your fingers spread wide to increase your base of support. Your body should form a straight line from head to heels, with the core and glutes actively engaged to maintain a neutral spine.
To execute the movement, lift one hand off the ground and slowly reach across your body to gently tap the opposite shoulder. The deliberate slowness of this action is crucial to minimize any side-to-side hip sway or rotation when one hand leaves the floor. Return the tapping hand to the starting position with control before repeating the action on the other side.
One of the most common mistakes is allowing the hips to rotate excessively, which defeats the anti-rotational purpose of the exercise. If your hips are rocking, widen your foot stance significantly, as this increases your base of support and stabilizes your pelvis. Another frequent fault is rushing the movement, which prevents the deep core muscles from adequately bracing against the destabilization. Focus on pausing momentarily at the point of the tap to maximize the core’s time under tension.
Common Mistakes to Avoid
A tell-tale sign of poor form is the hips lifting too high, which shifts the body into a downward-dog-like position and disengages the core. Your hips must remain aligned with your shoulders throughout the exercise to ensure the abdominal muscles are working effectively. Sagging the hips toward the floor is also a mistake, as this places undue strain on the lower back and indicates a lack of abdominal engagement. Maintaining a straight, rigid body is necessary for maximizing the benefit and protecting the spine.
Determining Your Repetition Goal
The number of shoulder taps you should perform depends entirely on your current fitness level and training goal. For core stability exercises like this, trainers often recommend focusing on maintaining perfect form for a set duration rather than counting a high number of repetitions. Regardless of the volume, aim for three to four sets in your workout routine.
For beginners, the focus should be on building foundational stability and control. A suitable starting point is performing three sets, aiming for a total of 10 to 12 taps per set (five to six taps on each side). Alternatively, a time-based approach of 20 to 30 seconds per set is excellent for prioritizing form over speed. If form breaks down before hitting these targets, immediately regress the movement.
Individuals at an intermediate fitness level can increase the duration or tap count to further challenge their core endurance. A good target is completing three to four sets of 30 to 45 seconds each, or aiming for 16 to 24 total taps per set, with a slight pause at the tap. The goal is to maintain strict, anti-rotational control for a longer period, building the muscular endurance of the rectus abdominis and obliques.
Advanced athletes can push the total volume higher, working toward four sets of 45 to 60 seconds each, or 30 or more total taps per set. A specific technique for advanced progression is to increase the time the hand is off the floor, holding the tap for one to two seconds before returning the hand. This extended unilateral support significantly increases the demand on the stabilizing muscles.
Integrating Shoulder Taps into Your Routine
Shoulder taps are highly versatile and can be effectively incorporated into nearly any workout structure. They function well as a dynamic warm-up component to activate the shoulders and core before heavier lifting sessions. The anti-rotational nature of the movement makes them particularly beneficial when used as a core finisher at the end of a workout.
Regression Strategies
For those needing to make the exercise easier, regression strategies are available to ensure proper muscle activation.
- Perform the taps from your knees instead of your toes, which significantly reduces the load on the core and shoulders.
- Widen the feet beyond shoulder-width, which provides a much larger base of support and makes it easier to resist rotational forces.
Progression Strategies
To make the shoulder tap more challenging, progression strategies can be employed without simply increasing the number of repetitions.
- Move the feet closer together, which drastically narrows the base and forces the core to work harder to prevent the hips from swaying.
- Elevate the feet onto a low step or bench, which increases the percentage of body weight supported by the hands, intensifying shoulder and core engagement.
- Incorporate unstable surfaces, such as placing the hands on a yoga block or a balance ball, to challenge neuromuscular control.
- Add a secondary movement, like performing a push-up between each set of alternating taps, combining core stability with upper body strength endurance.
These variations ensure continuous muscle adaptation and progression toward a stronger, more stable core.