Ankle hops

A compound exercise for the calves, with help from the quads. Equipment: no equipment.

Orbit

Drag to rotate

WorksCalvesQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand tall, knees nearly straight.
Bounce quickly off the balls of the feet
Spend as little time on the floor as you can

Muscles worked

Ankle hops: 3D figure mid-rep with the calves highlighted

Calves · main
Quads

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all ankle hops alternatives.

Double undersJump rope
Heel kicksNo equipment
Incline treadmill runTreadmill
Incline walkTreadmill
Jump ropeJump rope
Jumping jacksNo equipment

More calves exercises

Standing calf raiseCalf raise machine
Single-leg dumbbell calf raiseDumbbells and Plyo box or step
Calf raiseNo equipment
High kneesNo equipment
Leg press calf raiseLeg press
Seated calf raiseCalf raise machine

Put the ankle hops in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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