# Clap Jack

A jumping-jack variation where the arms swing in from the sides to clap in front of the chest as the feet jump wide. Used for warm-ups and conditioning intervals.

- Beginner · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/clap-jack/video/male.mp4
- HTML: https://seto.fit/exercises/clap-jack/

## Muscles worked

- Calves: 7/10
- Quads: 6/10
- Hip abductors: 5/10
- Hip adductors: 4/10
- Front delts: 4/10
- Glutes: 4/10
- Mid chest: 3/10

## How to do the Clap Jack

1. Stand with feet together, arms out to the sides at shoulder height.
2. Jump your feet out wide and clap your hands in front of your chest.
3. Jump back to the start, opening your arms out to the sides.
4. Repeat the jumping motion, keeping a steady rhythm and good posture.

### Full technique — 6 steps

1. Stand tall with feet together and arms raised out to the sides at shoulder height.
2. Jump your feet out wider than your shoulders as your arms sweep forward to clap in front of your chest.
3. Land on the balls of your feet with a slight knee bend and your torso upright.
4. Jump your feet back together as your arms open back out to shoulder height.
5. Keep the movement springy and rhythmic without letting the heels slam down.
6. Continue at a steady rhythm for the planned time.

## Common mistakes

- Landing flat-footed and heavy
- Arms and feet out of sync
- Knees collapsing inward
- Dropping the arms below chest height
- Shrugging shoulders toward ears

## Form cues

- Stay light on feet
- Arms and feet together
- Clap at chest height
- Stay tall through torso

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 45 s · 4 reps in reserve
- **Muscle growth**: 3–4 sets of 30–45 reps · rest 45 s · 3 reps in reserve
- **Endurance** (best fit): 3–5 sets of 45–60 reps · rest 30 s · 3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Clap Jack — Beginner**
- Harder: [Criss Cross Jack](https://seto.fit/exercises/criss-cross-jack/) — Beginner

## Quick answers

### What muscles does the Clap Jack work?

Primary: Calves 7/10, Quads 6/10. Also works: Hip abductors 5/10, Hip adductors 4/10, Front delts 4/10, Mid chest 3/10.

### How many sets and reps of the Clap Jack?

Strength: 2–3 sets of 20–30 reps, rest 45 s, 4 reps in reserve. Muscle growth: 3–4 sets of 30–45 reps, rest 45 s, 3 reps in reserve. Endurance: 3–5 sets of 45–60 reps, rest 30 s, 3 reps in reserve.

### What is a harder version of the Clap Jack?

Criss Cross Jack (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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