Quadruped Shoulder-Tap
Build core stability and shoulder strength with this controlled tabletop challenge. Minimize hip rocking to maximize tension for a rock-solid midsection and improved balance.
The Quadruped Shoulder-Tap mainly works the core, with help from the shoulders and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Quadruped Shoulder-Tap Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Glutes (gluteus maximus)
How to do the Quadruped Shoulder-Tap
Setup
Begin on your hands and knees in a tabletop position. Ensure your wrists are directly underneath your shoulders and your knees are underneath your hips.
Execution
Lift your knees just a few inches off the ground, maintaining a flat back and engaging your core tightly.
From this hovering position, slowly lift one hand off the ground while maintaining your balance.
Tap the opposite shoulder with the hand you have lifted.
Return the hand to the starting position and repeat the motion with the other side.
Tips
Keep your hips as still as possible; avoid rocking or rotating your torso.
Maintain a neutral spine and keep your gaze down toward the mat.
If the movement is too difficult, hold the hovering position without tapping.
Quadruped Shoulder-Tap FAQs
What muscles does the Quadruped Shoulder-Tap work?
The Quadruped Shoulder-Tap mainly works the core, with help from the shoulders and glutes & hips. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Quadruped Shoulder-Tap?
None. The Quadruped Shoulder-Tap is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.