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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 ankles as supporting movers
  • Develops power alongside the strength work
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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