What is this exercise?

Hopping is a great way to increase your dynamic calf strength. (check out our Double and Single calf raises video guides to learn about building calf strength using calf raises).

First, stand on one foot. If front on to the table or wall lean more on the opposite hand, if side on use the opposite hand to lean and balance.

Hop at a pace as if you are going to run.

Always keep your foot straight ahead and avoid landing on the outside of your foot, as this encourages a poor and inefficient muscle activation.

You can avoid this by pushing and landing more through your big and second toes.

Make sure to keep your hip, knee and ankle in a straight line.

Repetition goal: 20 + or to fatigue (but feel free to do more if you think you can – feel the burn!)

Common errors

I feel the outside of my calf working > shift and lean against the wall more so that you push through the big and second toe more than the outside toes and keep your foot pointing straight ahead.

What muscle groups does this exercise use?

Primary Activation/BURN

  • Gastrocnemius muscle (high muscle in calf)
  • Soleus muscle (deep muscle runs all the way along your calf)
  • Gluteus Maximus/medius
  • Quadriceps

Secondary activation

  • Peroneus Brevis
  • Peroneus Longus
  • Tibialis posterior
  • Flexor Hallucis longus


  • Dynamic Calf strength
  • Ankle Strength and Stability
  • Injury Prevention
  • Running strength preparation