Inchworm to Shoulder-Tap
A full-body dynamic move that builds core stability and shoulder strength. Walk out into a plank, tap each shoulder while keeping hips steady, and return to standing for a total-body burn.
The Inchworm to Shoulder-Tap is a compound exercise that mainly works the core and shoulders, with help from the chest, triceps and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Inchworm to Shoulder-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Hamstrings
How to do the Inchworm to Shoulder-Tap
Starting Position
Stand tall with feet hip-width apart. Keep a slight bend in your knees as you hinge at the hips to lower your hands toward the floor.
Movement
Walkout: Place your hands on the floor in front of you and walk them forward until you reach a stable high-plank position. Your body should form a straight line from head to heels.
Shoulder Taps: While maintaining core engagement and holding the high-plank, lift one hand to touch the opposite shoulder. Return it to the floor and repeat on the other side. Try to keep your hips as still as possible to avoid rotating.
Walkback: Once you have completed the taps, walk your hands back toward your feet, keeping your core braced, and stand back up to the starting position.
Inchworm to Shoulder-Tap FAQs
What muscles does the Inchworm to Shoulder-Tap work?
The Inchworm to Shoulder-Tap mainly works the core and shoulders, with help from the chest, triceps and hamstrings. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Inchworm to Shoulder-Tap?
None. The Inchworm to Shoulder-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Inchworm to Shoulder-Tap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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