Sitting Alternate Overhead Under Knee Clap on a Chair

Muscles worked

Setup

1. Sit upright on the edge of a stable chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a tall, neutral spine with your chest lifted.
3. Extend both arms straight overhead, palms facing each other, to the starting position.

How to do it

1. Exhale as you lift your right knee toward your chest while bringing both arms down to clap your hands underneath your thigh.
2. Inhale as you simultaneously lower your foot back to the floor and reach your arms back to the overhead starting position.
3. Repeat the movement by lifting your left knee and clapping underneath it.
4. Continue alternating sides at a controlled, rhythmic tempo.

Form checklist

• Keep your spine long and avoid excessive rounding of the back when clapping.
• Lift the knee toward the chest rather than dropping the chest down to the knee.
• Maintain a steady gaze forward to keep the neck in a neutral position.
• Ensure your core remains braced to prevent your torso from swaying side-to-side.

Pro tips

• Squeeze your abdominal muscles hard at the moment of the clap to maximize muscle recruitment.
• Keep your arms fully locked out during the overhead reach to increase the work on your deltoids.
• Focus on a slow, controlled descent of the leg to increase time under tension for the quadriceps.

Make it harder

• Perform the movement without letting your feet touch the ground between repetitions to keep the core under constant tension.
• Increase the speed of the movement to add a cardiovascular challenge while maintaining strict form.

Frequently asked

What muscles does the sitting alternate overhead under knee clap on a chair work?

The sitting alternate overhead under knee clap on a chair primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the sitting alternate overhead under knee clap on a chair?

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

Is the sitting alternate overhead under knee clap on a chair good for beginners?

Yes. The sitting alternate overhead under knee clap on a chair is a beginner-friendly movement and a strong foundation to build on.

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