Step by step instructions, muscle activation and variants for the High Plank Hip Tap.
The high plank hip tap is a core stability exercise performed from a push-up position where you rotate your hips side to side, tapping each hip toward the floor while keeping your shoulders square. It trains the obliques, deep core, and anti-rotation stability, making it an effective bodyweight waist exercise.
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The High Plank Hip Tap is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.