How to do the Clap Jack
- Stand with feet together, arms out to the sides at shoulder height.
- Jump your feet out wide and clap your hands in front of your chest.
- Jump back to the start, opening your arms out to the sides.
- Repeat the jumping motion, keeping a steady rhythm and good posture.
Full technique — 6 steps
- Stand tall with feet together and arms raised out to the sides at shoulder height.
- Jump your feet out wider than your shoulders as your arms sweep forward to clap in front of your chest.
- Land on the balls of your feet with a slight knee bend and your torso upright.
- Jump your feet back together as your arms open back out to shoulder height.
- Keep the movement springy and rhythmic without letting the heels slam down.
- 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
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
- Harder Criss Cross Jack
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).
