Shoulder Tap Jack Plank
Shoulder Tap Jack Plank Exercise Description
The Shoulder Tap Jack Plank blends a high-plank shoulder tap with a plank jack to train core stability under dynamic lower-body movement. It emphasizes anti-rotation control through the abdominals and obliques while the shoulders, serratus anterior, and chest stabilize the scapulae and torso. The quick in–out foot action challenges the hip abductors/adductors and glutes, adding a cardio-focused plyometric element. Expect to practice maintaining a neutral spine, level hips, and quiet, controlled landings as the hands momentarily leave the floor for taps. This is a bodyweight drill that builds coordination and total-body trunk stiffness without equipment.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Gluteus Maximus, Pectoralis Major - Sternal Head, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Shoulder Tap Jack Plank Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread, arms straight, legs long, feet together.
– Create full-body tension: brace the abdominals, squeeze glutes, and press the floor away to engage the serratus; keep a neutral spine and neck.
– Hop both feet out to about shoulder-width, landing softly with knees slightly bent while keeping hips level.
– Hop feet back together to the start width, maintaining a straight line from head to heels.
– Without shifting, lift one hand to tap the opposite shoulder; place it back directly under the shoulder.
– Repeat the foot jack, then tap the other shoulder; alternate sides each tap.
– Minimize trunk rotation and sway—think “ribs down, hips square.” Widen the stance slightly if needed to hold position.
– Keep shoulders stacked over wrists; avoid locking the elbows into hyperextension.
– Breathe steadily; avoid breath-holding. Move quietly to confirm control.
– Option for control/low impact: step one foot out–in at a time instead of jumping while maintaining the alternating shoulder taps.
Shoulder Tap Jack Plank Tips
‘- Start in a high plank with hands directly under shoulders, fingers spread, arms straight, legs long, and feet together.
– Brace your abdominals, squeeze your glutes, and press the floor away to create full-body tension.
– Keep a neutral spine and neck, maintaining a straight line from head to heels throughout.
– Hop both feet out to about shoulder-width and land softly with knees slightly bent while keeping hips level.
– Hop your feet back together to the start width without letting your body line sag or pike.
– When tapping your shoulder, lift one hand to the opposite shoulder without shifting your body, then return it directly under the shoulder.
– Minimize trunk rotation and sway by thinking “ribs down, hips square”; widen your stance slightly if needed to hold position.
– Keep your shoulders stacked over your wrists and avoid locking your elbows into hyperextension.
– Breathe steadily instead of holding your breath, and move quietly to confirm control.
– For a lower-impact option, step one foot out and in at a time instead of jumping while maintaining alternating shoulder taps.
Shoulder Tap Jack Plank Beginner Introduction
The Shoulder Tap Jack Plank is a dynamic bodyweight plank variation that blends quick lower-body jack motions with alternating shoulder touches. The upper body holds a strong, straight-arm plank while the feet hop or step apart and together, adding a lively, rhythmic challenge. As one hand taps the opposite shoulder, the body resists twisting, so the abs and side abs work hard to hold a steady midsection. At the same time, the chest, rib cage muscles, and shoulders support the upper body and help keep the torso steady.
Because the legs are jumping or stepping out and in, the hips, inner thighs, outer thighs, and glutes are heavily involved, turning a classic plank concept into a more athletic, cardio-driven drill. The movement highlights control, balance, and smooth landings as the base of support changes and a hand briefly leaves the floor. A lower-impact, step-out version also exists, using the same alternating shoulder taps while dialing down the jump for a more controlled, methodical feel.