Standing Under Knee Clap

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Extend your arms out to your sides at shoulder height, palms facing down.
3. Shift your weight slightly onto one leg while maintaining a soft bend in the knee.

How to do it

1. Exhale and drive one knee toward your chest while swinging both arms down to clap your hands together underneath the raised thigh.
2. Perform a slight crunch with your upper body to meet the knee, focusing on contracting the abs and obliques.
3. Inhale as you return to the starting position, lowering your foot and extending your arms back to the sides.
4. Immediately repeat the movement on the opposite leg, alternating sides with a steady, rhythmic tempo.

Form checklist

• Drive the knee as high as possible to minimize excessive rounding of the spine.
• Keep the standing leg stable and the calf engaged to maintain balance.
• Ensure the clap happens fully under the leg, not in front of the knee.
• Maintain a controlled descent of the leg to avoid slamming your foot on the floor.

Pro tips

• Focus on the 'crunch' sensation in your lower abs as the knee rises to maximize muscle recruitment.
• Keep your chest proud and gaze forward between reps to prevent losing balance.

Make it harder

• Increase the speed of the movement to add a cardiovascular element and challenge coordination.
• Incorporate a small hop on the standing leg during the clap to increase power output in the calves and quads.

Frequently asked

What muscles does the standing under knee clap work?

The standing under knee clap primarily targets the calves, glutes, hip flexors, and quadriceps, and also works the abs, hamstrings, and obliques as secondary muscles.

What equipment do you need for the standing under knee clap?

The standing under knee clap requires no equipment — just your body weight.

Is the standing under knee clap good for beginners?

The standing under knee clap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius