Thigh-Tap Plank
Strengthen your core with Thigh-Tap Plank! This exercise builds stability while targeting abs and obliques. A challenging plank variation.
The Thigh-Tap Plank mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Thigh-Tap Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Thigh-Tap Plank Variations and Alternatives
How to do the Thigh-Tap Plank
Starting Position: Begin in a standard plank position with your forearms on the ground, elbows aligned below the shoulders. Your body should form a straight line from head to heels, and feet should be hip-width apart.
Engage Core: Engage your core ensuring your back stays flat. Do not let it arch or round.
First Tap: With your hips stable and gaze down for a neutral neck, lift your right hand and tap your left thigh, then return your hand to the starting plank position.
Second Tap: Now, lift your left hand and tap your right thigh, then return your hand to the starting plank position.
Repeat: Continue alternating taps for the desired number of repetitions or time. Keep your movements controlled, focusing on minimal hip movements and a strong braced core.
Breathing: Maintain consistent breathing. Avoid holding your breath. If your hips sag or pike up, pause to reset your form to maintain effectiveness and prevent injury.
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Thigh-Tap Plank FAQs
What muscles does the Thigh-Tap Plank work?
The Thigh-Tap Plank mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Thigh-Tap Plank?
None. The Thigh-Tap Plank is a bodyweight exercise, so you can do it anywhere.
What are some Thigh-Tap Plank variations and alternatives?
Similar exercises include the Bodyweight Knee to Hand Tap, Decline Shoulder-Tap, Elbow Front Toe-Tap Plank and Front Plank to Toe-Tap.
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