Exercise guide · Beginner · Compound

Kneeling Plank Tap Shoulder (Male): How to Do It & Muscles Worked

The kneeling plank tap shoulder is a core stability exercise that targets the abs while also engaging the shoulders and triceps. It requires maintaining a stable plank position while alternately tapping each shoulder with the opposite hand, challenging balance and coordination.

Primary muscles
Abs
Secondary muscles
Shoulders , Triceps
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the kneeling plank tap shoulder (male)
Front view: muscles worked by the kneeling plank tap shoulder (male). Primary: abs. Secondary: shoulders and triceps.
Back view: muscles worked by the kneeling plank tap shoulder (male). Primary: abs. Secondary: shoulders and triceps.
Primary Secondary

How to do the kneeling plank tap shoulder (male)

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

Sets, reps and programming

Suggested sets, reps and rest for the kneeling plank tap shoulder (male) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kneeling Plank Tap Shoulder (Male) alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.