Health Advocate Blog

Workout of the Week: Plank with Shoulder and Knee Taps

Want a move that will work out your body head to toe? If so, you’ll be interested in trying planks with shoulder taps. This exercise strengthens your arms, shoulders, core and back.

How to do it

  1. Get in a push-up position with your arms extended, hands flat on the ground beneath your shoulders. Move your feet so that they are about as wide apart as your hips.
  2. Slowly bring your left hand to your right shoulder, and give it light tap, then return your hand to the ground.
  3. Repeat with your right hand and left shoulder.
  4. Next bring your left knee forward as you lift your right hand from the ground and bring it back toward your knee. Tap your hand to your knee.
  5. Repeat with your right knee and left hand.
  6. Return to the start position to complete one rep.
  7. Aim to do 5 reps to start.


  • Be mindful of the position of your feet to avoid losing your balance, especially when you do the knee taps.
  • Take the exercise slow at first to prevent falling over.

Want more fitness ideas? If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.