Clap Curtsey Squat

Instructions

1
Stand with feet hip-width apart, arms at sides in neutral posture, core engaged, chest upright, and body weight distributed evenly across both feet
2
Swing arms overhead in preparation for the vertical jump, bending knees to approximately 45-60 degrees in a quarter squat position while maintaining an upright torso
3
Lower the body by bending at the hips and knees, allowing arms to swing backward and downward to generate momentum, keeping weight in heels and chest up
4
Explosively extend the hips, knees, and ankles while driving arms upward overhead to generate upward force, launching the body vertically off the ground, then landing softly on both feet with bent knees to absorb impact
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Deltoids
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Clap Curtsey Squat is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Improves overall Thighs stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Clap Curtsey Squat
  • Cable Clap Curtsey Squat
  • Banded Clap Curtsey Squat

Beginner Tips

If you are new to the Clap Curtsey Squat , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions