Step by step instructions, muscle activation and variants for the Side Floor Tap Plank.
A plank variation in which you reach one hand alternately to tap the floor to the side, challenging core stability and anti-rotation strength. The movement forces the obliques and deep stabilisers to resist lateral sway while you maintain a rigid body position.
The Side Floor Tap Plank 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.
