Standing Under-Knee Clap
Boost coordination & agility with Standing Under-Knee Claps! A fun plyometric exercise to elevate your heart rate and challenge your core.
The Standing Under-Knee Clap mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Standing Under-Knee Clap Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Obliques
Standing Under-Knee Clap Variations and Alternatives
How to do the Standing Under-Knee Clap
Standing Under Knee Clap (Plyometrics)
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms relaxed by your sides and your body upright.
Movement Instructions:
Begin by raising your right knee up towards your chest as high as you can, using your core muscles to stabilize your body.
As your knee reaches its highest point, bring your hands down quickly to clap underneath your knee.
Return your right foot to the starting position and repeat the movement with your left knee.
Continue alternating legs for a set amount of time or repetitions.
Maintain a consistent rhythm as you perform the exercise, focusing on getting your knees as high as possible and clapping your hands under each knee.
Key Points:
Keep your core engaged throughout the movement to maintain balance.
Move quickly but controlled to maximize effectiveness and reduce the risk of injury.
You can increase intensity by performing the claps faster or increasing the height of your knee lifts.
Standing Under-Knee Clap FAQs
What muscles does the Standing Under-Knee Clap work?
The Standing Under-Knee Clap mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Standing Under-Knee Clap?
None. The Standing Under-Knee Clap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Under-Knee Clap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Under-Knee Clap variations and alternatives?
Similar exercises include the Alternating Overhead Hamstring Clap Curl, Front to Under-Knee Clap, Overhead Leg Raise with Under-Knee Clap and Overhead Under-Knee Clap.
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