High Plank Hip Tap
High Plank Hip Tap Exercise Description
The High Plank Hip Tap is a core stability drill performed in a straight‑arm plank while briefly lifting one hand to tap the same‑side hip. Removing a hand narrows your base of support and challenges anti‑rotation and anti‑extension control of the trunk. Primary emphasis is on the rectus abdominis, transverse abdominis, and internal/external obliques, with important assistance from the glutes to keep the pelvis level and the shoulders (serratus anterior, deltoids, rotator cuff, triceps) to stabilize the upper body. The aim is minimal torso sway: maintain a neutral spine and steady pelvis as the hand leaves the floor. Controlled, deliberate taps build positional awareness and scapular stability while reinforcing full‑body tension typical of a strong plank.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Gluteus Maximus
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Medius, Serratus Anterior, Subscapularis, Triceps Brachii - Medial Head
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The High Plank Hip Tap Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread, elbows soft; legs straight with feet hip‑ to shoulder‑width for stability.
– Actively “push the floor away” to protract and stabilize the shoulder blades; draw ribs down, brace the abdomen, and squeeze glutes to find a neutral spine and pelvis.
– Keep head neutral (gaze slightly ahead of the hands) and maintain even pressure through toes and supporting hand.
– Shift weight just enough to unweight the right hand without hiking or rotating the hips.
– Lift the right hand and lightly tap the right hip/waistband; keep the pelvis level and torso square to the floor.
– Return the right hand quietly beneath the shoulder and re‑establish full‑body tension.
– Repeat on the left side, alternating taps with slow, controlled movement and steady breathing.
– If the hips sway or the low back sags, widen your stance, slow down, and re‑set to a neutral spine before continuing.
– Finish by placing both knees down first, then hands, to come out of the plank under control.
High Plank Hip Tap Tips
‘- Place hands directly under your shoulders with fingers spread and elbows soft.
– Keep your legs straight and feet hip‑ to shoulder‑width apart to create a stable base.
– “Push the floor away” to protract and stabilize your shoulder blades.
– Draw your ribs down, brace your abdomen, and squeeze your glutes to find a neutral spine and pelvis.
– Keep your head neutral by gazing slightly ahead of your hands.
– Maintain even pressure through your toes and the supporting hand as you move.
– Shift your weight only enough to unweight the tapping hand, without hiking or rotating your hips.
– Tap the same‑side hip lightly while keeping your pelvis level and torso square to the floor.
– Place the tapping hand back quietly under the shoulder and re‑establish full‑body tension before the next tap.
– Alternate sides with slow, controlled taps and steady breathing.
– If your hips sway or your low back sags, widen your stance, slow down, and re‑set to a neutral spine before continuing.
– To finish, lower both knees to the floor first, then your hands, to come out of the plank under control.
High Plank Hip Tap Beginner Introduction
The High Plank Hip Tap is a core-control variation of a straight‑arm plank, often used to challenge balance and body awareness. From a strong plank position, one palm briefly leaves the floor to touch the hip on the same side of the body, then returns, alternating from side to side. Because one hand lifts, the body has fewer contact points with the ground, so the midsection must hold firm against any twisting or dipping.
This drill centers on the abs and side abs, with strong support from the glutes to help the hips stay level. The shoulders, upper back, and arms — including the rib cage muscles, shoulders, rotator cuff, and triceps — work hard to anchor the upper body and control the shoulder blades. Movement is typically slow and deliberate, emphasizing a long, aligned spine, steady hips, and smooth breathing. Over time, this creates a plank variation that blends core strength, shoulder stability, and precise control of the whole body.