Front to Under-Knee Clap
Jump, clap above, then under knees! A fun cardio blast that tests your coordination and agility. Get your heart pumping!
The Front to Under-Knee Clap is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Front to Under-Knee Clap Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Glutes (gluteus maximus)
Front to Under-Knee Clap Variations and Alternatives
How to do the Front to Under-Knee Clap
Equipment: None required.
Positioning:
Begin by standing with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
Maintain a slight bend in your knees and engage your core for stability.
Movement:
Jump straight up into the air, bringing your knees up toward your chest as you lift your arms up above your head, aiming to clap your hands together.
As you reach the apex of the jump, quickly lower your hands down and clap them under your knees while bringing your legs back down.
Land softly on your feet, returning to the starting position.
Repeat the movement for the desired number of repetitions.
Tips:
Focus on using your arms for momentum to help propel yourself upward.
Keep your movements controlled to avoid injury.
Start slowly if you're a beginner and gradually increase intensity as you become more comfortable with the movement.
Front to Under-Knee Clap FAQs
What muscles does the Front to Under-Knee Clap work?
The Front to Under-Knee Clap mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Front to Under-Knee Clap?
None. The Front to Under-Knee Clap is a bodyweight exercise, so you can do it anywhere.
Is the Front to Under-Knee Clap 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 Front to Under-Knee Clap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Front to Under-Knee Clap variations and alternatives?
Similar exercises include the Jumping Air-Clap, Overhead Leg Raise with Under-Knee Clap, Overhead Clap March and Overhead Under-Knee Clap.
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