Alternating Standing Lower-Back Upper & Clap
Coordinate upper & lower body with claps! Improves balance and core strength. A fun, full-body workout you can do anywhere.
The Alternating Standing Lower-Back Upper & Clap is a compound exercise that mainly works the chest and core, with help from the back. No equipment needed: it uses just your bodyweight.
Alternating Standing Lower-Back Upper & Clap Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Alternating Standing Lower-Back Upper & Clap Variations and Alternatives
How to do the Alternating Standing Lower-Back Upper & Clap
Standing Alternating Upper and Lower Back Clap
Positioning
Starting Position: Stand upright with your feet shoulder-width apart. Keep your knees slightly bent.
Arms Position: Bring your arms to your sides, palms facing inward.
Movement Instructions
Upper Body Movement:
Raise your arms out to the sides until they are at shoulder height.
During this movement, keep your palms facing forward.
Bring your arms together in front of your chest and clap your hands.
Lower Body Movement:
At the same time as the upper body movement, lift your right knee toward your chest.
Keep your left leg stable as you perform this motion.
After clapping, return your right leg to the starting position.
Alternating Sides:
Repeat the same movement, but this time raise your left knee while bringing your arms out to the sides and clapping in front of your chest.
Continue alternating between right and left knees, clapping your hands together each time your arms come to the front.
Tips
Focus on engaging your core throughout the exercise to maintain balance.
Start with a slow tempo to master the coordination before increasing speed.
Ensure your movements are controlled to prevent strain in your shoulders and lower back.
Alternating Standing Lower-Back Upper & Clap FAQs
What muscles does the Alternating Standing Lower-Back Upper & Clap work?
The Alternating Standing Lower-Back Upper & Clap mainly works the chest and core, with help from the back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Alternating Standing Lower-Back Upper & Clap?
None. The Alternating Standing Lower-Back Upper & Clap is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Standing Lower-Back Upper & Clap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Alternating Standing Lower-Back Upper & Clap variations and alternatives?
Similar exercises include the Behind-Back Clap, Behind-Head Clap, Cheerleader Clap Backhand Swing and Double Elbow Clap Raise.
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