Clap curtsy squat

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductors

How to do it

1. Begin by standing with your feet shoulder-width apart and your arms extended straight overhead, palms facing each other.
2. Step your right foot behind and across your left leg, bending both knees to lower into a curtsy squat while simultaneously lower your hands in circular motion to your sides.
3. Push through your left heel to return to the starting position, extending your right leg back to shoulder-width apart and bringing your arms back overhead and clap them together.
4. Repeat the movement on the opposite side. Continue alternating sides for the desired number of repetitions.

Form tips

• Focus on keeping your chest lifted and your back straight to avoid leaning forward.
• Perform the movement slowly and with control, especially when lowering into the curtsy squat, to maximize muscle activation and prevent injury.
• Ensure your front knee stays aligned with your front foot and does not extend past your toes.