Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Calves

Pogo Hops

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Calves

Also shins

You need

Nothing but the floor

How to do itPictures · 3 steps
1Land
2Hop
Main musclesAlso working
  1. 1Stiff ankles, tiny knee bend
  2. 2Bounce off the balls of your feet
  3. 3Quick contacts, like the floor is hot

Most common mistake

Bending the knees so the calves do no work.

Watch a demo

Good for

  • Top 10 for running
  • Carries straight over to running

Compare with

vs Jump Squatvs Lateral Boundvs Jump Rope
C
For calves
#9 of 9
See the full list →
Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SLeg Press Calf RaiseMachine
  • SStanding Calf RaiseMachine
  • SSmith Machine Calf RaiseMachine
  • BTibialis RaiseBodyweight

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