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Exercise handout — move better, feel better.
Front Plank with Shoulder Taps
Add anti-rotation challenge to your plank by tapping alternate shoulders. Builds rotational stability for the spine.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mat for hand comfort
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 second tap each side
Tempo
Step-by-Step Guide
Set up
- Start in a high plank position (on hands)
- Hands under shoulders, body in straight line
- Feet slightly wider than hip-width for stability
Step 1 of 6
Keep your body as still as possible
Step 2 of 6
Lift your right hand off floor
Step 3 of 6
Tap your left shoulder
Step 4 of 6
Return hand to floor
Step 5 of 6
Repeat with left hand to right shoulder
Step 6 of 6
Continue alternating
Breathing
- Breathe normally
- Don't hold breath during taps
Form Cues
- Don't let hips rotate or shift
- Keep core braced tight
- Move slowly and controlled
- Wide feet make it easier
Common Mistakes to Avoid
- Hips rocking side to side
- Moving too fast
- Not keeping core engaged
- Hips piking up
Safety Information
Focus on stability, not speed. Stop if low back pain occurs.
Progressions
Narrow foot stance or add weight vest
Regressions
Do regular plank or widen foot stance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.