Legs · Bodyweight
Overhead and Under Knee Clap
How to do the overhead and 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
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and clap your hands overhead, then lift one knee and clap your hands underneath the raised thigh. Alternate sides each rep, keeping the movement quick and coordinated. Continue for the set duration.
- 1Hip flexors and core lifting the knee high
- 2Shoulders reaching tall on the overhead clap
- 3Balance staying steady as you switch sides
Common mistakes
- Rounding the back to reach the knee
- Rushing so much that you lose your balance
- Barely lifting the knee on the under clap
Muscles worked
The overhead and under knee clap mainly works the hip flexors, with the lower abs, upper abs, obliques, quads, glutes, calves, and front delts assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the overhead and 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.