Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Clap Curtsy Squat
Clap Curtsy Squat is an advanced compound plyometric exercise that works the quads (upper legs), with the hamstrings and adductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Adductors · Adductors
How to do Clap Curtsy Squat
- Begin by standing with your feet shoulder-width apart and your arms extended straight overhead, palms facing each other.
- 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.
- 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.
- 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.
Clap Curtsy Squat alternatives
More quads exercises
Clap Curtsy Squat FAQ
What muscles does Clap Curtsy Squat work?
Clap Curtsy Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings and adductors work as secondary muscles.
What equipment do you need for Clap Curtsy Squat?
None. Clap Curtsy Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Clap Curtsy Squat should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Clap Curtsy Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Clap Curtsy Squat burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Clap Curtsy Squat?
Other exercises for the quads include Dumbbell Bench Squat, Barbell Low Bar Squat, Dumbbell Offset Squat and Kettlebell Split Squat.
For developers
Use Clap Curtsy Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_H7PJWO" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_H7PJWO", "name": "Clap Curtsy Squat", "model": "male", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_H7PJWO/mp4-720.mp4?…", "poster": "https://…/ex_H7PJWO/poster.jpg?…" } }