Kneeling Plank Tap Shoulder (Male)

Setup

1. 01Set up in a push-up position, then lower the knees to the floor.
2. 02Place hands directly under the shoulders.
3. 03Form a straight line from head to knees.
4. 04Brace the trunk and squeeze the glutes.

Execution

1. 01Shift weight subtly onto one hand.
2. 02Lift the other hand and tap the opposite shoulder.
3. 03Return the hand to the floor under control.
4. 04Alternate sides at a steady tempo.

Checkpoints

• -Hips stay square to the floor during every tap.
• -The line from head to knees does not sag or pike.
• -Weight shifts are quiet, not lurching.
• -The supporting arm stays locked and stable.

Common mistakes

• -Rocking the hips side to side with each tap.
• -Sitting back toward the heels to make it easier.
• -Tapping fast and letting momentum hide instability.
• -Letting the lower back sag between reps.