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Calves · Beginner

Pogo Hop

Rapid bilateral ankle hops using short ground contacts and minimal knee bend.

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Pogo Hop demonstration

Exercise overview

Training details

CalvesQuadricepsCore

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with feet about hip width and knees only slightly soft.
  2. 02Hop vertically using mostly the ankles, not a deep knee bend.
  3. 03Land on the balls of the feet and rebound quickly.
  4. 04Keep the torso tall and the heels from crashing hard into the floor.
  5. 05Stop when the contacts become slow, loud, or uncontrolled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSingle-Leg Pogo HopHarder progressionSquare HopRelated variationAlternating High-Knee Hop

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteJump RopeComparable substituteSquat JumpComparable substituteBox JumpComparable substituteJump Rope Single LegComparable substituteSingle Leg Forward HopsComparable substituteJumping Jacks

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