Shoulder Tap

Instructions

1
Start in a plank position with hands shoulder-width apart, shoulders directly over wrists, body in a straight line from head to heels, and core engaged
2
Maintain neutral spine alignment with a slight forward lean. Engage core and prepare legs for alternating knee drive movements
3
Drive one knee toward the chest in a controlled manner while maintaining plank position with the other leg extended, allowing the working leg to lengthen as it returns to starting position
4
Explosively drive the knee back to the starting position while simultaneously driving the opposite knee toward the chest in a running motion, alternating legs in a continuous pattern
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESHamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Shoulder Tap is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae to maintain control of the Body weight.

Beginner Tips

If you are new to the Shoulder Tap , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions