Pogo 2-Foot Jump
Jump for joy! Pogo 2-Foot Jumps build explosive calf strength and improve balance. Get hopping!
The Pogo 2-Foot Jump mainly works the calves / shins, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Pogo 2-Foot Jump Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Pogo 2-Foot Jump Variations and Alternatives
How to do the Pogo 2-Foot Jump
Positioning:
Stand upright with your feet together.
Hold your arms at your sides or bent at the elbows in front of you for balance.
Movement Instructions:
Begin by slightly bending your knees while keeping your heels off the ground.
Jump upwards using your calves and feet, focusing on an explosive, quick motion.
As you jump, keep your legs straight and close together.
Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
Immediately use the spring from your landing to jump again.
Repeat the jumping motion continuously, aiming for quick, short jumps rather than high ones.
Tips for Beginners:
Start with smaller, less explosive jumps until you feel comfortable.
Focus on your landing technique to avoid injury; ensure you land softly.
Maintain a straight posture throughout the exercise.
Engage your core to help with balance and stability.
Duration:
Aim for 30 seconds to 1 minute of continuous jumps, then rest. Repeat for 2-3 sets as your fitness improves.
Pogo 2-Foot Jump FAQs
What muscles does the Pogo 2-Foot Jump work?
The Pogo 2-Foot Jump mainly works the calves / shins, with help from the quads and core. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Pogo 2-Foot Jump?
None. The Pogo 2-Foot Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Pogo 2-Foot Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pogo 2-Foot Jump variations and alternatives?
Similar exercises include the Jump-Rope High, Jump-Rope, Toe Jump and Alternating Foot Hopscotch.
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