March & Clap
Rep Range
Time Based
Hints
Begin in a standing position with feet hip-width apart and toes pointing out slightly for stability. Keep your core engaged and maintain an upright posture throughout the movement. Extend your arms to the sides, with palms facing each other, preparing to clap underneath the elevated thigh. To initiate the movement, lift one leg up, aiming for a 90-degree angle or as high as your flexibility and balance allow. As the thigh rises, swiftly bring both hands underneath to give a clap, with fingertips oriented towards the ground. The action of clapping with both hands under a single thigh emphasizes coordination and challenges your balance. After the clap, return the leg to its starting position and repeat the movement with the opposite leg. Maintain a rhythmic and continuous alternating pattern, ensuring each set of claps is crisp and synchronized with the raised thigh.
Common Mistakes
Avoid leaning excessively backward or swaying side-to-side. This can compromise your balance and diminish the effectiveness of the exercise. The lift of the leg should be controlled and smooth; refrain from jerking or using momentum. Ensure the raised thigh stays central, avoiding any outward or inward drift.
Breathing
Inhale as you prepare to lift the leg, and exhale as you execute the clap beneath the thigh. This breathing pattern aids in maintaining rhythm and ensures proper oxygenation of the muscles throughout the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae