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
A
For racket
#7 of 19
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Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Quick, springy ankles for split steps and fast footwork.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SLateral LungeDumbbell
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • SLateral BoundBodyweight

Takes

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needed to post
280