Walkout Shoulder-Tap Plank
The Walkout Shoulder-Tap Plank is a compound exercise that mainly works the core and shoulders, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Walkout Shoulder-Tap Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)
Secondary
Hamstrings
How to do the Walkout Shoulder-Tap Plank
Setup
Start in a standing position with feet hip-width apart. Maintain a slight bend in your knees as you prepare to hinge at the hips.
Movement
Hinge and Reach: Inhale as you hinge at your hips, keeping your back flat, and place your hands firmly on the ground in front of your feet.
Walk Out: Alternating your hands, "walk" them forward along the floor until you reach a high plank position, where your body forms a straight line from heels to shoulders.
Shoulder Taps: While maintaining core stability (avoid rocking your hips), lift your right hand to tap your left shoulder, then place it back on the ground. Repeat with the left hand tapping the right shoulder.
Walk Back: After performing a set number of taps, reverse the movement by walking your hands back toward your feet.
Return: Hinge back up to the starting standing position.
Form Tips
Keep your core tight throughout the entire movement to prevent lower back strain.
Ensure your wrists are directly under your shoulders once you reach the high plank position.
Focus on maintaining hip stability during the tapping portion to maximize core engagement.
Walkout Shoulder-Tap Plank FAQs
What muscles does the Walkout Shoulder-Tap Plank work?
The Walkout Shoulder-Tap Plank mainly works the core and shoulders, with help from the hamstrings. The main muscles are the rectus abdominis, transverse abdominis and anterior deltoid.
What equipment do you need for the Walkout Shoulder-Tap Plank?
None. The Walkout Shoulder-Tap Plank is a bodyweight exercise, so you can do it anywhere.
Is the Walkout Shoulder-Tap Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.