10 Best Shoulder Tap Alternatives for Core Stability

The Shoulder Tap is done lying face down. Ranked closest by our scoring: the Front Plank With Twist, the Side Bridge and the Kneeling Plank Tap Shoulder. Three harder versions, the Spider Crawl, the V-sit On Floor and the Flag, are listed below as progressions rather than swaps.

The Shoulder Tap has you hold a high plank and lift one hand at a time to tap the opposite shoulder, keeping your hips level. Front Plank With Twist keeps you in that same high plank: one hand stays under its shoulder, and instead of tapping across your body you rotate your torso and reach the other arm toward the ceiling. If you would rather work with nothing under your hands, the Pelvic Tilt trains the same abs lying on your back.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Shoulder Tap

Shoulder TapPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Shoulder Tap
  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
  3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
  4. Continue alternating shoulder taps while keeping your hips and torso stable.
  5. Repeat for the desired number of repetitions.
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Ranked Shoulder Tap Alternatives

10 substitutes, ranked by how closely each one matches the Shoulder Tap on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Front Plank With TwistPlay demonstration

    1. Front Plank With Twist

    99% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: lying face down, the same as the Shoulder Tap
  2. Spider Crawl

    Progression

    2. Spider Crawl

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
    2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
    3. Return this leg to the starting position and repeat on the opposite side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: lying face down, the same as the Shoulder Tap
  3. Side BridgePlay demonstration

    3. Side Bridge

    92% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the starting position.
    6. Repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
  4. Kneeling Plank Tap ShoulderPlay demonstration

    4. Kneeling Plank Tap Shoulder

    86% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done kneeling instead.

    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: kneeling, not lying face down
  5. Power Point PlankPlay demonstration

    5. Power Point Plank

    79% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and squeeze your glutes to maintain a stable position.
    3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
    4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
    5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: lying face down, the same as the Shoulder Tap
  6. V-sit On FloorPlay demonstration

    Progression

    6. V-sit On Floor

    79% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: seated, not lying face down
  7. Bodyweight Incline Side PlankPlay demonstration

    7. Bodyweight Incline Side Plank

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the ground and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
  8. FlagPlay demonstration

    Progression

    8. Flag

    74% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
    2. Engage your core and lift your legs off the ground, keeping them straight.
    3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
    4. Hold this position for as long as you can, maintaining a straight body line.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Shoulder Tap
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: hanging, not lying face down
  9. Pelvic TiltPlay demonstration

    9. Pelvic Tilt

    72% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides.
    3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
    4. Hold this position for a few seconds, focusing on contracting your abs.
    5. Release the tilt and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: lying on your back, not lying face down
  10. Dead BugPlay demonstration

    10. Dead Bug

    71% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Shoulder Tap
    • Equipment: bodyweight only, the same as the Shoulder Tap
    • Body position: lying on your back, not lying face down

Why You Might Need a Shoulder Tap Alternative

The Shoulder Tap puts steady weight through your hands and wrists while you hold a plank and reach across your body, and that is reason enough to look elsewhere if a crowded floor, no space to plank, or hands that would rather not carry weight change your plan. Spider Crawl and Power Point Plank keep you prone: Power Point Plank trades the tap for lowering onto your forearms and pushing back up to your hands, so the wrist load drops during the hold but returns every rep. Kneeling Plank Tap Shoulder starts from your knees but still ends in a full plank before you tap, so treat it as the same drill with a different setup. Pelvic Tilt and Dead Bug go furthest from the original, putting you on your back with nothing under your hands at all.

How to Choose the Right Shoulder Tap Substitute

Take the Front Plank With Twist if it is only the tap you want to change: one hand stays under its shoulder and you rotate to reach the other arm to the ceiling instead of reaching across. If you want to stay in a plank but drop the reach, Power Point Plank lowers you from your hands onto your forearms one arm at a time, holds there, then pushes back up to your hands. Kneeling Plank Tap Shoulder starts kneeling but moves into the same full plank before the tap, so it will not feel much different from the Shoulder Tap itself. For a version with nothing under your hands at all, Pelvic Tilt and Dead Bug work the same abs while you lie on your back, and Spider Crawl asks more once a full plank feels easy.

Shoulder Tap FAQ

Which Shoulder Tap alternative keeps weight off your hands?

Power Point Plank only takes the weight off your hands during the forearm hold; each rep starts and ends in a high plank on your hands. Pelvic Tilt and Dead Bug remove your hands from the floor entirely, working the same abs while you lie on your back.

What is an easier version of the Shoulder Tap?

Pelvic Tilt is the gentlest way in: you lie on your back with your knees bent and work the same abs the Shoulder Tap trains, with nothing under your hands. Dead Bug is the next step up from there: still on your back, you lower one arm and the opposite leg toward the floor while keeping your lower back pressed down.

How do I make the Shoulder Tap harder?

Spider Crawl keeps you prone on bent arms and adds driving one knee out and forward toward your elbow, so your abs and shoulders hold you up on bent arms while a leg moves. V-sit On Floor is harder ab work of a different kind: you sit, lean back and hold your straight legs and upper body off the floor. Flag needs a vertical pole to grip and sits a long way past any of these.

Can I do the Shoulder Tap at home?

Yes. It needs nothing but floor space, and the same goes for the plank, side plank and lying swaps; only Flag needs a vertical pole to grip. If you would rather not put weight on your hands at all, Pelvic Tilt and Dead Bug are both done lying on your back with nothing to hold or grip.

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