Overhead Under-Knee Clap
Explosive plyometric move! Jump, raise your knee, and clap under it. Improves coordination & power. Challenge yourself!
The Overhead Under-Knee Clap mainly works the core and back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Overhead Under-Knee Clap Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Glutes (gluteus maximus)
Overhead Under-Knee Clap Variations and Alternatives
How to do the Overhead Under-Knee Clap
Overhead and Under Knee Clap (Plyometrics)
Positioning:
Stand with your feet shoulder-width apart.
Keep your back straight and engage your core.
Raise both arms straight above your head, palms facing forward.
Movement Instructions:
Starting Position: With your arms overhead, prepare to move.
Jump: Perform a small jump while simultaneously bringing one knee up towards your chest.
Clap: While your knee is raised, bring your hands down to clap under the raised knee.
Return: Allow your foot to return to the starting position and reset your arms overhead.
Switch Legs: Repeat the jump with the opposite knee and clap under that knee.
Continue: Alternate between legs for a set number of repetitions or time (e.g., 30 seconds).
Tips:
Land softly on the balls of your feet to reduce impact on your joints.
Keep your movements controlled and focus on maintaining balance.
If you're a beginner, start with slower movements before increasing speed and intensity.
Overhead Under-Knee Clap FAQs
What muscles does the Overhead Under-Knee Clap work?
The Overhead Under-Knee Clap mainly works the core and back, with help from the glutes & hips. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Overhead Under-Knee Clap?
None. The Overhead Under-Knee Clap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Overhead Under-Knee Clap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Overhead Under-Knee Clap variations and alternatives?
Similar exercises include the Alternating Overhead Hamstring Clap Curl, Behind-Back Clap, Front to Under-Knee Clap and Forward Half Plyo to Arm Top Raise.
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