Kneeling Shoulder Tap
Description
The kneeling shoulder tap performs shoulder taps from a kneeling high plank rather than a full plank. The shortened lever from the knees makes it significantly easier, serving as a regression for standard shoulder taps.
Equipment Required
Kneeling Shoulder Tap Instructions
- Get into a high plank on your knees. Hands under shoulders.
- Lift your right hand and tap your left shoulder.
- Return your right hand to the floor.
- Lift your left hand and tap your right shoulder.
- Continue alternating. Minimize hip rocking.
- The kneeling position makes this easier than full plank taps.
- Brace your core throughout.
- Aim for 10 to 15 taps per side.
Kneeling Shoulder Tap Form & Visual
Kneeling Shoulder Tap Benefits
- Beginner regression for shoulder taps
- Builds anti-rotation core strength
- Kneeling position reduces difficulty
- No equipment needed
- Develops body control
- Progresses to full plank shoulder taps
Kneeling Shoulder Tap Muscles Worked
- Core (anti-rotation)
- Anterior deltoid
- Obliques
Kneeling Shoulder Tap Variations & Alternatives
- Shoulder Tap (full plank)
- Plank
- Knee Push-Up
- Kneeling Plank Reach
- Bird Dog
