Pogo Hop
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand tall with the feet about hip width and the legs nearly straight.
- Bounce on the balls of BOTH feet, keeping the knees stiff and the ankles doing the work.
- Spend as little time on the ground as possible, aiming for height without bending the knees.
- Keep the rhythm going for the prescribed reps or time.
FORM TIPS
- Ankle stiffness, not leg power, so the knees stay quiet throughout. Bending them turns it into a squat jump, which is a different exercise.
TARGET MUSCLES
Primary
- Calves
Secondary
- Quads
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.