Plank Toe Taps
About This Exercise
An advanced variation of the plank core exercise that targets the transverse abdominis.
How to Perform
- 1
Setup
Start in a high plank position with your hands directly under your shoulders, arms straight, and body forming a straight line from head to heels. Engage your core and keep your hips level.
- 2
Tap One Foot Out
Keeping your core tight and hips stable, step one foot out to the side, tapping your toes on the ground a few inches wider than shoulder width. Move from the hip while keeping the rest of your body still.
- 3
Return and Switch
Bring the foot back to the starting position and immediately tap the opposite foot out to the other side. Focus on maintaining a steady plank position throughout.
- 4
Continue Alternating
Keep alternating toe taps side to side in a controlled rhythm. Breathe steadily and maintain tension through your core, glutes, and shoulders for the entire set.
Form Tips
- •Keep your hips level and avoid rocking side to side
- •Maintain a straight line from head to heels throughout
- •Engage your core and glutes to stabilize your body
- •Move only your leg - keep your upper body completely still
Common Mistakes to Avoid
- •Letting the hips sag or pike up during the tapping motion
- •Rocking the body side to side instead of isolating the leg movement
- •Moving too quickly and losing core stability
- •Placing hands too far forward or back instead of under the shoulders
Muscles Worked
Primary
Secondary
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