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Calves · Intermediate

Single-Leg Pogo Hop

Reactive single-leg pogo contacts using a stiff ankle and short ground-contact time.

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Single-Leg Pogo Hop demonstration

Exercise overview

Training details

CalvesQuadricepsCore

Equipment

Bodyweight

Sets × reps

4 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one foot with the knee softly unlocked.
  2. 02Hop in place using a quick ankle bounce.
  3. 03Land on the ball of the same foot with the ankle stacked over the toes.
  4. 04Keep the free leg quiet and the torso tall.
  5. 05Stop or switch sides when the landing gets loud or the ankle rolls.

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Variations

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

Easier regressionPogo HopRelated variationAlternating High-Knee HopRelated variationSquare 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 Rope Single LegComparable substituteSingle Leg Forward HopsComparable substituteBox JumpComparable substituteJump RopeComparable substituteSquat JumpComparable substituteJump Rope High Knees

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