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
S
For running
#4 of 19
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 851 study
TransferExcellent
Injury protectionGood
PracticalityExcellent

Plyometrics stiffen the ankle spring that makes running cheaper.

  • Balsalobre-Fernández et al., 2016 · Meta-analysis: Strength and plyometric training 2–3 times a week for 8–12 weeks produced a large improvement in running economy. (Highly trained middle- and long-distance runners only.)

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

  • SSingle-Leg Calf RaiseDumbbell
  • SBulgarian Split SquatDumbbell
  • SSeated Calf RaiseMachine
  • AJump RopeBodyweight

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