Shoulders · Bodyweight
Sitting Alternate Overhead Under Knee Clap on a Chair
How to do the sitting alternate overhead under knee clap on a chair, 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
- VerticalPush
- Mechanic
- Compound
How to do it
Sit tall on a chair and clap your hands overhead, then lift one knee and clap your hands underneath it. Return your arms overhead and alternate to the other knee, keeping a steady rhythm.
- 1Feel your shoulders work as you reach and clap overhead
- 2Feel your lower abs and hip flexors lift each knee
- 3Stay tall and braced through your core as you switch sides
Common mistakes
- Don't slouch or collapse forward to reach under the knee
- Don't drop the knee with no control
- Don't shrug your shoulders as you clap overhead
Muscles worked
The sitting alternate overhead under knee clap on a chair mainly works the front delts, with the lower abs, side delts, hip flexors, upper traps, upper abs, and obliques assisting.
- Front DeltsPrimary
- Lower AbsSupport
- Side DeltsSupport
- Hip FlexorsSupport
- Upper TrapsSupport
- Upper AbsSupport
- ObliquesSupport
- TricepsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the sitting alternate overhead under knee clap on a chair 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.