Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerIsolationBodyweight
Kneeling Plank Tap Shoulder (Male)
Abs · Core
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Start in a kneeling position with your hands on the ground, shoulder-width apart.
- 2
Extend your legs behind you, resting on your toes, and lift your body into a plank position.
- 3
Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
- 4
Return the hand to the ground and repeat with the other hand.
- 5
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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