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Penguin Taps

A core exercise performed in a plank position that involves alternating hand taps to the opposite shoulder, improving stability and core control.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Start in a plank position with hands shoulder-width apart. While maintaining the plank position, lift one hand and tap the opposite shoulder, then return to the starting position and alternate sides.

Starting Position

Begin in a high plank position with hands shoulder-width apart, body forming a straight line from head to heels, core engaged.

Finishing Position

Return to the starting plank position after each tap, maintaining the straight body alignment throughout the movement.

Form Cues

Keep your core tight, maintain a straight body line, tap shoulder lightly, avoid hip rotation

Common Mistakes

Hips rotating, losing balance, not maintaining plank position, moving too quickly

Progression Tips

Add a push-up between taps, increase speed, or perform on an unstable surface for increased difficulty.

Regression Tips

Perform on knees, reduce speed, or hold the plank position without taps for easier variation.

Safety Notes

Maintain proper form to avoid shoulder and wrist strain. Stop if you experience pain in your wrists, shoulders, or lower back.