Exercise guide
V Sit Alternating Under Knee Clap
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This dynamic core exercise targets the rectus abdominis and obliques while challenging balance and hip flexor strength. It requires high levels of coordination and stability to maintain the V-sit position while moving the limbs through a full range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat.
- Lean your torso back to a 45-degree angle and lift your feet off the floor, balancing on your sit bones.
- Extend your arms out to your sides and engage your core to stabilize the 'V' position.
How to do it
- Exhale as you pull one knee toward your chest while simultaneously crunching your torso forward to clap your hands together underneath the raised thigh.
- Inhale as you return to the starting V-sit position, extending the leg back out without letting your heel touch the floor.
- Repeat the movement on the opposite leg, alternating sides with a controlled, rhythmic tempo.
Form checklist
- Keep your chest lifted and spine neutral to avoid excessive rounding of the back.
- Maintain a constant hover with your feet; do not let them rest on the ground between repetitions.
- Ensure the clap happens fully underneath the leg to guarantee a deep abdominal contraction.
- Keep your neck in a neutral position, looking slightly upward rather than tucking your chin to your chest.
Pro tips
- Focus on bringing your ribcage toward your pelvis during the clap to maximize the 'crunch' effect on the upper abs.
- To increase oblique activation, add a slight torso rotation toward the side of the lifting knee as you reach under.
Make it harder
- Keep the non-working leg fully extended and hovering just an inch off the floor throughout the entire set.
- Hold a light weight or medicine ball and pass it under the leg instead of clapping your hands.
Frequently asked
- What muscles does the v sit alternating under knee clap work?
- The v sit alternating under knee clap primarily targets the abs and obliques, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the v sit alternating under knee clap?
- The v sit alternating under knee clap requires no equipment — just your body weight.
- Is the v sit alternating under knee clap good for beginners?
- The v sit alternating under knee clap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.