About this exercise
A standing plyometric drill where you alternately curl each heel toward your glutes while clapping your hands overhead. The movement elevates the heart rate, activates the hamstrings, and builds coordination and timing.
Alternating Hamstring Curl with Overhead Clap
Step by step instructions, muscle activation and variants for the Alternating Hamstring Curl with Overhead Clap.
EasyHamstrings
How to Perform
- Stand tall with feet hip-width apart and arms relaxed at your sides
- Shift your weight onto one foot and curl the opposite heel up toward your glutes
- At the same time, clap both hands together overhead
- Lower the foot and immediately switch legs, curling the other heel up while clapping overhead again
- Keep a steady, rhythmic pace, alternating legs continuously
- Stay on the balls of your feet for a light, bouncy movement
- Keep your torso upright and core braced throughout
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the Alternating Hamstring Curl with Overhead Clap
The Alternating Hamstring Curl with Overhead Clap is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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