The Shoulder Tap

How to do the exercise

The Shoulder Tap is an effective core stability exercise that challenges your balance, coordination, and body control. It’s perfect for beginners and advanced athletes alike, helping you build a strong foundation for more complex calisthenics movements. Here’s how to perform the Shoulder Tap correctly:

1. Starting Position

Get into a high plank position with your arms fully extended and hands placed directly under your shoulders. Your body should form a straight line from head to heels. Engage your core, glutes, and legs to maintain stability.

2. Perform the Shoulder Tap

Lift one hand off the ground and tap the opposite shoulder (e.g. left hand to right shoulder). Keep your hips as stable as possible and avoid shifting your weight too much from side to side.

3. Maintain Proper Form

Keep your core tight and your hips level throughout the movement. Avoid rotating your upper body and focus on controlled, slow repetitions. Breathe steadily while maintaining tension in your entire body.

4. Adjust Difficulty

For an easier version, perform the exercise on the floor with a wider stance. To make it harder, elevate your feet on a box or bench. Repeat for multiple reps per side to build strength and coordination.

Recommended Equipment for Shoulder Taps

Foldable Workout Mat – For added comfort and joint protection, providing a stable and cushioned surface for floor exercises.

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Plyo Box - For a stable and secure training surface, supporting a wide range of exercises and movements.

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Elbow Sleeves – For elbow security and stability.

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Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

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Benefits of the exercise

The Shoulder Tap is more than just a plank variation – it’s a powerful tool for building core stability and coordination:

• Improves core stability and anti-rotation strength

• Enhances balance and body control

• Strengthens shoulders and stabilizing muscles

• Great functional exercise for overall athletic performance

By adding Shoulder Taps to your routine, you develop a strong and stable core that transfers directly to skills like push-ups, planks, and advanced calisthenics movements.

Main muscles used

The Shoulder Tap primarily targets:

• Core muscles (abs & obliques)

• Shoulders (Deltoids)

• Chest for stabilization

• Glutes to keep your hips aligned

This exercise builds a strong midline and improves coordination between upper and lower body.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Even though the Shoulder Tap looks simple, poor execution will reduce effectiveness. Watch out for these common mistakes:

• Hips rotating: Keep your hips as stable as possible to maximize core engagement.

• Too fast execution: Focus on slow, controlled reps instead of rushing.

• Sagging lower back: Keep your core tight to maintain a straight body line.

• Hands placed too narrow or wide: Position them directly under your shoulders for optimal stability.

Stay controlled and focused – clean execution beats speed every time.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!