Legs · Bodyweight
Alternating Hamstring Curl Overhead Clap
How to do the alternating hamstring curl overhead clap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and kick one heel up toward your glute to curl the hamstring while you reach both arms overhead and clap. Lower the arms and leg together, then repeat on the other side in a bouncy, alternating rhythm.
- 1Feel your hamstring squeeze as your heel comes toward your glute
- 2Reach tall through your shoulders as your hands meet overhead
- 3Keep a light, springy rhythm switching from side to side
Common mistakes
- Do not arch your lower back as your arms go overhead
- Avoid letting the standing knee buckle inward
- Do not rush so much that you lose your balance and coordination
Muscles worked
The alternating hamstring curl overhead clap mainly works the hamstrings, with the front delts, upper traps, upper abs, glutes, calves, and side delts assisting.
- HamstringsPrimary
- Front DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the alternating hamstring curl overhead clap for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.