Forearm Plank Feet Tap
Intermediate
Also known as: Forearm Plank with Lateral Toe Taps · Forearm Plank with Alternating Foot Taps
Expert Advice
A wider tap is not automatically better. Shorten the reach if your pelvis starts turning.
How-to-do Steps
- Place both forearms on the floor with your elbows directly under your shoulders.
- Extend your legs with feet together, keeping your head, hips, and heels aligned.
- Move your right foot sideways and lightly tap your toes on the floor.
- Return your right foot beside your left without shifting your hips.
- Repeat with your left foot, then continue alternating sides for the prescribed repetitions.
- Count each outward tap and return as one repetition, regardless of side.
Common Mistakes
- Lower back sagsFix: tighten your glutes and draw your ribs toward your pelvis.
- Shoulders shrug toward earsFix: press through your forearms and keep your neck long.
Coach Cues
Keep hips levelTap feet quietlyKeep ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm Plank Feet Tap primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Abs50%
Secondary
Shoulders15%
Hamstrings5%
Chest5%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Alternating foot support requires pelvic control beyond a stationary forearm plank.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Forearm Plank Feet Tap work?
Forearm Plank Feet Tap primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank Feet Tap?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Forearm Plank Feet Tap suitable for beginners?
Forearm Plank Feet Tap is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Forearm Plank Feet Tap?
Lower back sags: tighten your glutes and draw your ribs toward your pelvis. Shoulders shrug toward ears: press through your forearms and keep your neck long.
