Hips rock side to side with each tap
Anti-rotation core fails; obliques can't resist the unilateral load.
Overactive muscles
ObliquesTFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Plank Shoulder Tap
Coaching cues
- Push-up position; feet slightly wider than hip-width for stability
- Tap the opposite shoulder — maintain level hips throughout
- No rotation — brace hard before the lift
- Return the hand; repeat alternating sides
Common faults 2
Hips pike up
Body rises to reduce the difficulty of the single-arm hold.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗