Alternating Overhead Hamstring Clap Curl
Tone your hamstrings and improve coordination with this fun, full-body exercise! Clap your way to fitness!
The Alternating Overhead Hamstring Clap Curl mainly works the hamstrings and glutes & hips, with help from the core and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Alternating Overhead Hamstring Clap Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hip Tensor (tensor fasciae latae)
Alternating Overhead Hamstring Clap Curl Variations and Alternatives
How to do the Alternating Overhead Hamstring Clap Curl
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Engage your core to maintain balance.
Movement:
Begin by lifting your right heel towards your glutes, performing a hamstring curl.
As you curl your right leg, simultaneously raise your arms overhead.
Spread your fingers wide and clap your hands together at the top.
Return to Starting Position:
Lower your right foot back to the ground and bring your arms back down to your sides.
Maintain control throughout the movement to avoid losing balance.
Alternating Sides:
Repeat the movement by curling your left heel towards your glutes and raising your arms overhead.
Continue alternating legs with each repetition.
Repetitions:
Perform 10-15 repetitions on each leg.
Ensure smooth and controlled movements throughout the exercise.
Tips:
Keep your chest lifted and shoulders relaxed.
Focus on a steady rhythm as you curl and clap.
If you find this challenging, try holding onto a wall or a chair for balance.
Alternating Overhead Hamstring Clap Curl FAQs
What muscles does the Alternating Overhead Hamstring Clap Curl work?
The Alternating Overhead Hamstring Clap Curl mainly works the hamstrings and glutes & hips, with help from the core and hip abductors (outer thighs). The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Alternating Overhead Hamstring Clap Curl?
None. The Alternating Overhead Hamstring Clap Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Overhead Hamstring Clap Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Overhead Hamstring Clap Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Arm & Hamstring Lift, Alternating Hamstring Curl Jack and Alternating Hamstring Pulldown Curl.
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