Seated Under Knee Clap On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Engage your core by pulling your navel toward your spine and maintain a tall posture with your chest lifted.
3. Extend your arms out to your sides at shoulder height or keep them ready to move toward your midline.

How to do it

1. Exhale as you lift your right knee toward your chest while slightly leaning your upper torso forward to meet it.
2. Bring both hands together under your raised thigh and perform a quick clap.
3. Inhale as you lower your leg back to the floor and return your torso to the upright starting position.
4. Repeat the movement immediately with the left leg, alternating sides in a rhythmic, controlled tempo.

Form checklist

• Keep your back straight and avoid excessive rounding of the spine during the clap.
• Lift the knee high enough so that you don't have to hunch over excessively to reach underneath.
• Maintain a tight core throughout the entire set to protect your lower back.
• Ensure your movements are deliberate and avoid using momentum to swing your legs.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your ribs pulling down toward your pelvis as you lift the knee.
• Pause for a fraction of a second at the moment of the clap to maximize the peak contraction of the abdominals.

Make it harder

• Perform the exercise without letting your feet touch the ground between repetitions, keeping your legs hovering to maintain constant tension.
• Hold a small light weight or weighted ball in your hands while performing the under-leg pass instead of a clap.

Frequently asked

What muscles does the seated under knee clap on a chair work?

The seated under knee clap on a chair primarily targets the abs and obliques, and also works the biceps, deltoids, lats, and triceps as secondary muscles.

What equipment do you need for the seated under knee clap on a chair?

The seated under knee clap on a chair requires no equipment — just your body weight.

Is the seated under knee clap on a chair good for beginners?

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

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