Step by step instructions, muscle activation and variants for the Plank Hands Tap Feet Tap.
An advanced plank variation that adds alternating shoulder taps and foot taps to a standard high plank, demanding exceptional core stability and anti-rotation control. The compound movement pattern challenges the abs, obliques, and shoulder stabilisers while keeping the hips as level as possible.
The Plank Hands Tap Feet 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.
