Legs · Bodyweight
Pogo Jump 2 Foot
How to do the pogo jump 2 foot, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall with your feet hip-width apart and a slight bend in your knees. Bounce straight up and down off both feet using mostly your ankles, keeping your legs nearly straight and stiff. Land on the balls of your feet and spring back up the instant you touch down.
- 1Calves and ankles snapping you off the ground on each bounce
- 2Quick ground contacts, like the floor is hot
- 3Stiff, springy legs with the hips and core staying tall
Common mistakes
- Sinking into a deep knee bend between jumps
- Landing flat-footed or on your heels
- Letting your contacts get slow and heavy
Muscles worked
The pogo jump 2 foot mainly works the calves, with the quads, glutes, and tibialis anterior assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Lower AbsMinor
- HamstringsMinor
Kovo programs the pogo jump 2 foot for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.