Kneeling Shoulder Tap (female) – Video Exercise Guide & Tips

Kneeling Shoulder Tap (female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your shoulders with the Kneeling Shoulder Tap exercise.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique for this challenging move.

Whether you're a beginner or advanced, there are modifications available to suit your fitness level.

Avoid common mistakes and maximize your workout with our helpful tips.

Let's dive in and get those shoulders in shape!

Key Takeaways

  • The Kneeling Shoulder Tap is a full-body exercise that improves core strength and stability.
  • Proper form and technique are important to engage multiple muscle groups and avoid common mistakes such as arching the back or raising the hips too high.
  • Modifications can be made to the exercise to cater to different fitness levels, such as performing it on an elevated surface or incorporating a push-up.
  • Maintaining proper form during exercises is crucial for preventing injuries and maximizing results, and seeking professional guidance can greatly benefit your fitness journey.

Benefits of the Kneeling Shoulder Tap

The kneeling shoulder tap exercise offers a variety of benefits for women who incorporate it into their workout routine. One of the main benefits is improved core strength and stability. This exercise engages the muscles in the core, including the abs, obliques, and lower back, as they work to maintain proper form and balance. By consistently performing the kneeling shoulder tap, women can develop a stronger and more stable core, which can help with everyday activities and other exercises.

In addition to core strength, the kneeling shoulder tap also helps to improve shoulder stability and mobility. As you tap your opposite shoulder, you're challenging the muscles in your shoulders, including the deltoids and rotator cuff muscles. This exercise can help to increase shoulder range of motion and improve overall shoulder strength.

Furthermore, the kneeling shoulder tap offers variations that can be adjusted to meet individual fitness levels and goals. By modifying the position of the knees or the tempo of the exercise, you can make it more challenging or easier, depending on your needs.

With these benefits and variations in mind, it's important to also focus on proper form and technique to maximize the effectiveness of the kneeling shoulder tap exercise.

Proper Form and Technique

To ensure maximum effectiveness and prevent injury, it's crucial to maintain proper form and technique while performing the kneeling shoulder tap exercise. One common misconception is that the exercise only targets the shoulders. In reality, it's a full-body exercise that engages multiple muscle groups, including the core, back, and arms.

To perform the kneeling shoulder tap correctly, start in a kneeling position with your hands directly under your shoulders. Engage your core and keep your back straight throughout the movement. Begin by lifting your right hand off the ground and tapping your left shoulder, then return it to the starting position. Alternate sides, tapping the opposite shoulder with each repetition.

It is important to avoid any excessive movement or rotation in your hips and torso. Keep your body stable and engage your core to maintain proper alignment.

If you want to add more challenge or progress in the exercise, you can try performing the shoulder taps in a plank position or increase the speed of the movement.

In the next section, we'll discuss modifications for different fitness levels to help you tailor the exercise to your specific needs and abilities.

Modifications for Different Fitness Levels

For different fitness levels, there are modifications you can make to the kneeling shoulder tap exercise. Whether you're a beginner or an advanced athlete, these progression options and adaptation strategies will help you tailor the exercise to your specific needs.

If you're just starting out, you can begin by performing the exercise on an elevated surface, such as a bench or step, instead of the floor. This will decrease the amount of weight you have to support, making it easier to maintain proper form and technique.

As you progress, you can gradually decrease the height of the surface until you're able to perform the exercise on the floor. This will increase the difficulty and challenge your stability and core strength.

For those looking for an additional challenge, you can try incorporating a push-up into the exercise. After completing a shoulder tap, lower yourself into a push-up position and perform a push-up before moving on to the next tap. This won't only work your shoulders and core, but also engage your chest and triceps.

Remember to listen to your body and make adjustments as needed. By utilizing these progression options and adaptation strategies, you can effectively modify the kneeling shoulder tap exercise to suit your fitness level and continue to challenge yourself as you progress.

Common Mistakes to Avoid

Avoid these common mistakes when performing the kneeling shoulder tap exercise to ensure proper form and maximize its effectiveness. Here are some things to watch out for:

  1. Arching your back: Keeping a neutral spine is crucial to avoiding injury and improving stability during this exercise. Avoid arching your back by engaging your core muscles and focusing on maintaining a straight line from your head to your hips.
  2. Raising your hips too high: It's important to keep your hips level throughout the movement. Raising your hips too high can put unnecessary strain on your lower back and compromise your form. Instead, aim to maintain a stable and controlled position throughout the exercise.
  3. Allowing your shoulders to rotate: The goal of this exercise is to stabilize your shoulders, not rotate them. Avoid letting your shoulders rotate or twist as you tap them with your opposite hand. Focus on keeping your shoulders square and stable throughout the movement.
  4. Rushing the movement: To get the most out of this exercise, it's important to perform it with control and precision. Avoid rushing through the shoulder taps and instead focus on maintaining a slow and controlled pace, emphasizing stability and proper form.

By avoiding these common mistakes, you can ensure that you're performing the kneeling shoulder tap exercise correctly, maximizing its effectiveness and minimizing the risk of injury.

Now, let's move on to some tips for maximizing your workout.

Tips for Maximizing Your Workout

Maximize your workout by incorporating these tips for optimal results.

To maximize your results and improve workout efficiency, it's important to focus on a few key strategies.

First, make sure to set clear goals for each workout session. Whether it's increasing strength, improving cardiovascular endurance, or toning specific muscles, having a clear objective will help you stay motivated and make the most of your time at the gym.

Additionally, vary your exercises and incorporate different types of workouts, such as strength training, cardio, and flexibility exercises. This won't only prevent boredom but also challenge different muscle groups, leading to more balanced results.

Another tip is to pay attention to your form and technique during each exercise. Proper form not only ensures safety but also maximizes the effectiveness of the movement, targeting the intended muscles.

Finally, don't forget to fuel your body properly before and after your workouts. Eating a balanced meal or snack rich in protein and carbohydrates will provide the necessary energy for optimal performance and aid in muscle recovery.

Frequently Asked Questions

How Many Calories Can I Burn by Doing the Kneeling Shoulder Tap Exercise?

By incorporating the kneeling shoulder tap exercise into your HIIT routine, you can burn a significant amount of calories. This exercise engages multiple muscle groups, including your shoulders, core, and arms, leading to an increased calorie burn.

However, the exact number of calories burned will depend on factors such as your weight, intensity level, and duration of the exercise.

Nevertheless, incorporating this exercise into your routine can help you achieve your fitness goals and burn calories effectively.

Can the Kneeling Shoulder Tap Exercise Help in Reducing Lower Back Pain?

The kneeling shoulder tap exercise can help reduce lower back pain. By engaging your core and stabilizing your body, this exercise strengthens the muscles that support your spine.

Additionally, kneeling exercises are known to improve posture and increase flexibility. If you have any concerns or limitations, there are modifications you can make to ensure a safe and effective workout.

Incorporating kneeling shoulder tap exercises into your routine can provide numerous benefits for your overall fitness and well-being.

Can the Kneeling Shoulder Tap Exercise Be Incorporated Into a HIIT (High-Intensity Interval Training) Routine?

Yes, the kneeling shoulder tap exercise can be incorporated into a HIIT routine.

It's a great exercise for injury prevention and can help improve core strength and stability.

Beginners can modify this exercise by performing it on their knees instead of their toes.

It's important to maintain proper form and engage your core throughout the movement.

Incorporating the kneeling shoulder tap into your HIIT routine can add a challenging element and enhance your overall workout.

Are There Any Specific Breathing Techniques to Follow While Performing the Kneeling Shoulder Tap Exercise?

When performing the kneeling shoulder tap exercise, it's important to pay attention to your breathing.

Focus on taking deep breaths in through your nose and exhaling fully through your mouth. This helps to oxygenate your muscles and increase your endurance.

Proper breathing technique also helps to maintain core stability and control throughout the exercise. By incorporating specific breathing techniques, you can maximize the benefits of this exercise and improve your overall performance.

Can the Kneeling Shoulder Tap Exercise Help in Improving Core Stability and Balance?

Yes, the kneeling shoulder tap exercise can help improve your core strength and balance.

By engaging your core muscles to stabilize your body while performing the exercise, you're effectively strengthening your core.

Additionally, the act of tapping your shoulders requires coordination and balance, which can be enhanced through regular practice.

Incorporating this exercise into your fitness routine can be beneficial for improving both your core stability and balance.


Incorporating the kneeling shoulder tap into your workout routine can provide numerous benefits, such as improved core stability and upper body strength.

By maintaining proper form and technique, you can maximize the effectiveness of this exercise.

Remember to modify the intensity according to your fitness level and avoid common mistakes like arching your back or lifting your hips.

Follow these tips to make the most out of your workout and achieve your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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