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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 itPicture · 3 steps
  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
S
For running
#4 of 19
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Research
85
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 851 study
Transfer · 45%5/5
Injury protection · 30%3/5
Practicality · 25%5/5

Plyometrics stiffen the ankle spring that makes running cheaper.

  • Balsalobre-Fernández et al., 2016: 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.)
How scores work

Machine taken? Swap to

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

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