Legs · Bodyweight
Front to Under Knee Clap
How to do the front to under knee 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 drive one knee up toward your chest, clapping your hands in front of the shin, then bring the hands under the raised thigh for a second clap before lowering. Alternate legs at a steady pace, staying tall the whole time.
- 1Your hip flexors snapping the knee up high
- 2A tall chest and braced core on every rep
- 3The standing leg staying steady as you switch
Common mistakes
- Hunching forward to reach the clap
- Letting the knee drift low instead of hip height
- Losing your balance by rushing the switch
Muscles worked
The front to under knee clap mainly works the hip flexors, with the lower abs, upper abs, obliques, quads, and calves assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- CalvesSupport
- GlutesMinor
- HamstringsMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the front to under knee 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.