Animated GIF · Available via API
gif_boxKneeling Plank Tap Shoulder (male)
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fitness_center Equipment
Body WeightCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
static
Kneeling Plank Tap Shoulder (male) is a intermediate single-joint isolation static exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Shoulders and Triceps.
list_alt Step-by-Step Instructions
Start in a kneeling position with your hands on the ground, shoulder-width apart.
Extend your legs behind you, resting on your toes, and lift your body into a plank position.
Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
Return the hand to the ground and repeat with the other hand.
Continue alternating sides for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Holding the breath or letting the hips/spine drift out of a neutral line during the hold — a static contraction only trains what it stresses, so form breakdown defeats the purpose.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Kneeling Plank Tap Shoulder (male) is classified as a Intermediate balance exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Waist movements first. It fits well in programs focused on balance training and pairs naturally with other Waist movements in a balanced routine.
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