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.
Quick Facts
How to Do Kneeling Plank Tap Shoulder
Follow these step-by-step instructions to perform Kneeling Plank Tap Shoulder with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Kneeling Plank Tap Shoulder targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Kneeling Plank Tap Shoulder
Incorporating Kneeling Plank Tap Shoulder into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Kneeling Plank Tap Shoulder directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders and Triceps, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Kneeling Plank Tap Shoulder build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Kneeling Plank Tap Shoulder safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Kneeling Plank Tap Shoulder, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Kneeling Plank Tap Shoulder, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Track duration for time-based sets. Focus on maintaining quality form throughout the entire time period.