Clap Curtsey Squat
Squat, curtsy, clap, repeat! This full-body move builds strength, coordination, and gets your heart pumping.
The Clap Curtsey Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Clap Curtsey Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Clap Curtsey Squat Variations and Alternatives
How to do the Clap Curtsey Squat
Stand with your feet shoulder-width apart and hands at your sides.
Raise both arms overhead as you would before performing a standard squat.
Drop into a regular squat position, ensuring your thighs are parallel to the ground.
As you rise from the squat, bring your arms down and clap your hands once in front of your chest.
Now, rather than returning to a normal standing position, step one foot diagonally back behind the other, into a curtsy position.
Lower your body into a lunge, making sure your front knee doesn't go past your toes.
Push through your front heel to rise back up, and as you lift, jump slightly and clap your hands above your head to return to the squat position.
Repeat the sequence, alternating the leg that does the curtsy lunge after each squat.
Be mindful to keep your back straight and chest lifted throughout the exercise, and engage your core to maintain balance. The addition of the clap increases coordination and the jump adds a plyometric element to build power and increase heart rate.
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Clap Curtsey Squat FAQs
What muscles does the Clap Curtsey Squat work?
The Clap Curtsey Squat mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Clap Curtsey Squat?
None. The Clap Curtsey Squat is a bodyweight exercise, so you can do it anywhere.
Is the Clap Curtsey Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Clap Curtsey Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Clap Curtsey Squat variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Alternating Overhead Hamstring Clap Curl, Arm Cross-Over Curtsy and Curtsey Hand-Swipe Lunge.
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