Pure Form PFT
Form Friday: Plank Crossover Taps

Happy Form Friday, Everyone! Today I will be going over the Plank Crossover Taps. This is a great exercise to help strengthen your core muscles, so let's get you set-up properly!


  • Make sure you have room on the floor to get into a plank position.
  • Place your hands and forearms on the floor; shoulder-width apart. TIP 1: Shoulders should be over your elbows so your arms will create a right-angle. DO NOT lean forward or back. TIP 2: Keep your biceps and triceps vertical. DO NOT place your hands together. This is bad for your shoulders. We want to protect your shoulders, so keep your hands and forearms parallel to each other.
  • Your head stays in a neutral position (neck inline with your spine).
  • Stay on your toes with feet together and butt down. TIP: Always keep your toes always pointing towards the floor. DO NOT pike your butt up.


  • Squeeze your glutes.
  • In a controlled manner, slowly lift one foot over the other. Exhale to properly engage your core muscles and protect your lower back.
  • Tap lightly with the tapping foot. TIP: All of your weight should be placed on your supporting foot. DO NOT let your supporting foot turn onto its side.
  • Alternate sides and repeat as necessary.


If you are unable to perform this exercise with proper form, simply hold a regular plank; making sure to lock-down your core, glutes and quads. This has the same set-up as the Plank Crossover Taps, but remove the toe-tapping execution.

That's it for this week! I hope this helps! If you know anyone that could benefit from our blogs and videos, please share! Until next time, make each day AWESOME!

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