About this exercise
A plyometric coordination drill combining a front clap with a high knee clap underneath. The alternating clapping pattern challenges your timing, hip flexor strength, and core control while elevating the heart rate.
Front to Under Knee Clap
Step by step instructions, muscle activation and variants for the Front to Under Knee Clap.
MediumQuadriceps
How to Perform
- Stand tall with feet shoulder-width apart and arms by your sides
- Clap your hands together in front of your chest
- Immediately drive one knee up toward your waist
- Quickly bring both hands under the raised knee and clap again
- Lower the foot back to the floor and return to the starting position
- Alternate the driving knee with each repetition
- Maintain an upright posture and keep your core braced throughout
Muscle Activation
Primary
Quadriceps
Secondary
AbsCore
Common Mistakes
Common mistakes content is coming soon.
About the Front to Under Knee Clap
The Front to Under Knee 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore