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All calves exercisesCalves · Calisthenic

Single-Leg Hops

Explosive single-leg hops. Builds reactive calf strength and ankle stiffness.

IntermediateBodyweight3 × 10–12/side
Single-Leg Hops demonstration thumbnail — Single Leg Hops | Exercise Tutorial
CalvesBodyweight

Single-Leg Hops

Demo · Elevate Yourself

Verified Single-Leg Hops demonstration by Elevate Yourself. Click to play.

How to do the Single-Leg Hops

  1. 1Land soft and balanced
  2. 2Minimal ground contact
  3. 3Use arms

Benefits of the Single-Leg Hops

  • Builds strength and size in the calves explosively, training power as well as size
  • Also trains power, ankles as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services