Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Pogo Hops
CalvesBeginner

Pogo Hops

Quick, low bounces on the balls of the feet with nearly straight knees. Trains ankle stiffness and reactive calf strength.

Sign in to add to your day

Primary muscles

  • Calves (Gastrocnemius)
  • Soleus

Secondary muscles

  • Tibialis Anterior
  • Quadriceps
Sets
3–4
Reps
15–30
Rest
45–60s

How to perform

Pogo Hops movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet hip-width apart and knees very slightly bent.

  1. 1

    Bounce off the balls of your feet using mainly your ankles.

  2. 2

    Keep the knees nearly straight and the ground contact short.

  3. 3

    Stay tall with a braced core.

  4. 4

    Keep a steady, springy rhythm for the set.

Breathing: Breathe lightly and rhythmically.

Coaching tips

  • Springy ankles

  • Minimal knee bend

  • Heels never touch

Common mistakes

  • Bending the knees too much

  • Letting the heels sink to the floor

  • Jumping too high

Safety notes

  • Build volume gradually to avoid Achilles and shin irritation.

Details

Body parts
Calves · Lower Leg
Equipment
Bodyweight
Movement
Jump
Exercise type
Plyometric
Training goals
Athletic Performance · Power

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Bodyweight Calf RaiseBeginner→

Harder Variations

  • Hurdle HopIntermediate→
  • Single-Leg HopAdvanced→

Similar Exercises

  • Depth JumpAdvanced→
  • Jump RopeBeginner→
  • Standing Calf RaiseBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.