Kneeling Plank Tap Shoulder (male)
Also known as: kneeling plank tap shoulder
Kneeling Plank Tap Shoulder (male) is a safe first rung on the ladder and fits at the end of any workout.
How to do Kneeling Plank Tap Shoulder (male)
- Start in a kneeling position with your hands on the ground, shoulder-width apart.
- Extend your legs behind you, resting on your toes, and lift your body into a plank position.
- Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
- Return the hand to the ground and repeat with the other hand.
- Continue alternating sides for the desired number of repetitions.
Kneeling Plank Tap Shoulder (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Kneeling Plank Tap Shoulder (male) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Kneeling Plank Tap Shoulder (male)
Swap Kneeling Plank Tap Shoulder (male) For
Kneeling Plank Tap Shoulder (male) — Frequently Asked Questions
How do you do the Kneeling Plank Tap Shoulder (male)?
Start in a kneeling position with your hands on the ground, shoulder-width apart. Extend your legs behind you, resting on your toes, and lift your body into a plank position. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kneeling Plank Tap Shoulder (male) work?
The Kneeling Plank Tap Shoulder (male) primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Kneeling Plank Tap Shoulder (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kneeling Plank Tap Shoulder (male) good for beginners?
Yes. The Kneeling Plank Tap Shoulder (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Kneeling Plank Tap Shoulder (male)?
Try the Band Alternating V-up, Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kneeling Plank Tap Shoulder (male) the same as the kneeling plank tap shoulder?
Yes. The Kneeling Plank Tap Shoulder (male) is also commonly called the kneeling plank tap shoulder. Different gyms and training programs label it differently, but "kneeling plank tap shoulder" refer to this same movement.
