Jumping Air-Clap
Jump, clap, repeat! A full-body exercise that combines cardio, strength, and coordination for a fun, effective workout.
The Jumping Air-Clap is a compound exercise that mainly works the quads and glutes & hips, with help from the back and core. No equipment needed: it uses just your bodyweight.
Jumping Air-Clap Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Jumping Air-Clap Variations and Alternatives
How to do the Jumping Air-Clap
Stand with your feet shoulder-width apart and your arms at your sides.
Lower your body into a squat position by bending your knees and pushing your hips back as if sitting into a chair.
While keeping your weight on your heels, explode up into a jump by extending through your hips, knees, and ankles.
As you jump, bring your arms up and clap your hands above your head.
Land softly on the balls of your feet and immediately lower back into the squat position to prepare for the next jump.
Be sure to maintain control throughout the movement, and try to keep the landing as quiet and controlled as possible to absorb the impact.
Repeat for the desired number of repetitions or for a set duration.
Remember to keep your core engaged and back straight during the squat, and avoid letting your knees collapse inward as you jump. It's also important to properly warm up before performing plyometric exercises like this one to prevent injury.
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Jumping Air-Clap FAQs
What muscles does the Jumping Air-Clap work?
The Jumping Air-Clap mainly works the quads and glutes & hips, with help from the back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Jumping Air-Clap?
None. The Jumping Air-Clap is a bodyweight exercise, so you can do it anywhere.
Is the Jumping Air-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 Jumping Air-Clap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Jumping Air-Clap variations and alternatives?
Similar exercises include the Astride Jump, Basketball Shot Jump, Body Throw and Bodyweight Front Slam.
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