Legs · Bodyweight
Repeated Small Jumps
How to do the repeated small jumps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall with feet hip-width and a slight knee bend. Perform fast, low hops off the balls of your feet, staying springy and barely leaving the ground on each rep.
- 1Feel your calves act like springs on every contact
- 2Stay tall and bounce off the balls of your feet
- 3Keep ground contact short and rhythmic
Common mistakes
- Don't sink into a deep squat between hops
- Avoid landing flat-footed or heavy on your heels
- Don't let your knees cave inward on landing
Muscles worked
The repeated small jumps mainly works the calves, with the quads assisting.
- CalvesPrimary
- QuadsSupport
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the repeated small jumps 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.