Pogo Jump

How to do it

1. Stand tall with feet hip-width, knees almost straight.
2. Rise onto the balls of the feet.
3. Bounce straight up using mainly the ankles, keeping the legs stiff.
4. Land on the balls of the feet and rebound instantly.
5. Keep bouncing at a steady rhythm for the set number of reps.

Tips

• Think quick and springy: the less time on the floor, the better.
• Pull the toes up toward the shins in the air to prepare the landing.
• Swing the arms lightly to help the rhythm.

Common mistakes

• Bending the knees deeply to get height.
• Letting the heels touch the floor.
• Landing with the feet uneven.

Muscles worked by the Pogo Jump

• Calves (gastrocnemius) Primary29%
• Calves (soleus) Primary19%
• Quads (vastus lateralis) Secondary8%
• Gluteus maximus Secondary7%
• Quads (rectus femoris) Secondary7%
• Hamstrings (biceps femoris) Secondary6%
• Quads (vastus medialis) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stiff, quick hops off the ankles. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Pogo Jump alternatives

Same equipment

• Ankle HopBodyweight
• Forward Backward Line HopBodyweight
• Lateral Hurdle HopBodyweight
• Lateral Line HopBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Make it harder

• Lateral Hurdle HopBodyweight
• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight
• Dumbbell Jump SquatDumbbell

Similar exercises

• Depth DropBodyweight
• Depth JumpBodyweight

Frequently asked questions

What muscles does the Pogo Jump work?

Mainly the calves (gastrocnemius) and calves (soleus). The quads (vastus lateralis), gluteus maximus, quads (rectus femoris), hamstrings (biceps femoris) and quads (vastus medialis) assist.

Is the Pogo Jump good for beginners?

Yes. The Pogo Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Pogo Jump?

For example the Ankle Hop, Forward Backward Line Hop and Lateral Hurdle Hop. They train mostly the same muscles.

How do you make the Pogo Jump harder?

Add weight or reps, or move on to the Lateral Hurdle Hop and Box Step Up Jump.

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