How to Do Pogo Jump Properly

The pogo jump is an intense, low-impact cardio exercise that you perform with a pogo stick.

The pogo stick. on the other hand, is a device that you use to jump off the ground in a standing position. It has a spring mechanism inside it.

The pogo jump can help you lose weight. Small jumps can help you burn calories at a rate of 600 calories an hour. The higher the jump, the more calories you burn.

The trick is to remain on the ground for as little time as possible. Never let your heels touch the ground. Also, you use more of your ankles rather than your hips and knees.

You also need to maintain balance.

To do this exercise:

  • Mount the pogo stick with the balls of your feet.
  • Jump for about 20 jumps in a row either in the same spot or laterally.
  • Use your ankles to determine if you’re doing bunny hops or high jumps.


The pogo jump primarily works on the calves. You will also feel an effect on your hamstrings and quads.

1.      CALVES

The calves are the muscles found below your knees on the back of your legs.

They are made up of two muscles, the soleus and the gastrocnemius.

The soleus is named after the Greek word for sandal, solea. It is a large muscle found on the back of the lower leg and lies beneath the gastrocnemius.

It originates from the back of the lateral bone of the lower leg and connects to the heel bone and only crosses the ankle joint and enables your toes to point downwards. This is known as plantar flexion.

The soleus works with the gastrocnemius to power walking, jumping, running and other activities that require plantar flexion.

The gastrocnemius is a two-headed muscle. It originates from the back of the thighbone to the kneecap.

It works to pull the heel up and extend the foot downward.


Hamstrings are the muscles found in the rear thigh. They run from the lower pelvis to the backbend of the knee.

There are three muscles that make up the hamstrings. The semimembranosus, semitendinosus, and biceps femoris.

The hamstrings are key in helping you bend your knees. This is crucial when you are doing the pogo jump.

Hamstrings also help your legs with rotation. They help you slow down when you’re running. They work together with your quads to aid with sprinting and jumping.

The hamstrings also help stabilize you while jumping.

3.      QUADS

The quadriceps, or quads for short, are the muscles found on the anterior part of the thigh.

Quads are made up of four muscles.

The vastus lateralis is the largest of these muscles. It is found on the outside of the thigh and connects your femur to your kneecap.

The vastus medialis is also known as the teardrop muscle. It is found on the inside of the thigh connecting the femur to the patella (kneecap).

The vastus intermedius is the deepest of the quads. It is found between the other vastus muscles.

It  crosses the hip and knee joints.

The quads help extend the leg at the knee and flex the thigh at the hip.



Pogo jump can help you improve your balance and reduce the risk of falling.

The more you train with it, the more your body can have awareness. This improves your ability to maintain your centre of gravity.

Better still, you are better able to tell the force with which to climb steps, pick up an object or jump. This increased control helps reduce the risk of injury and falls.


Before starting lower body strengthening exercises, you can use pogo jumps to warm up your legs.

The rapid stretching and contracting of your legs help prepare them for other more intense exercises you incorporate into your routine.


This exercise will help build strength in your ankles and to a small degree in your knees.

Moreover, it helps reduce the risk of joint aches and osteoporosis.


As you bounce on the pogo stick, especially for high jumps, your back and core are engaged to help you remain stable.

If you keep your back straight and tighten your abs while jumping, this helps strengthen your core.

It also reduces the risk of lower back pain.



To do this exercise:

  • Stand with your feet slightly wider than shoulder-width. Ensure your toes are facing outward at a 45-degree angle.
  • Bend your hips and lower your knees into a sumo squat. This is also known as a plie squat.
  • Rise and shift your weight to one leg and explode upward to lift the other leg off the floor. Swing it sideways. Hold your leg up for three seconds.
  • Return to the starting position then repeat up to 12 times before switching legs.

2.      JUMP ROPE

To do this exercise:

  • Hold the rope handles in both hands.
  • Swing the rope forward and jump over it as it moves under your feet and behind you.
  • Jump a few inches to the side to increase the challenge.
  • Repeat for at least a minute for every set.


To do this exercise:

  • Stand with your legs hip-width apart.
  • Squat straight down and keep your weight on your heels.
  • Balance and shift your weight forward to your toes.
  • Explosively jump up and land at a predetermined spot. Absorb the impact squat and jump back to your starting position.
  • Do this for up to 60s intervals and repeat for three sets.


Avoid doing pogo jumps on rough terrain. The stick could land on loose pebbles and cause you to fall.

Also, if you are new to pogo jumping, start small. Don’t jump too high or you could risk falling.

Pogo jumping is fun and easy to do. However, if you find yourself losing your sense of balance, take a break from the exercise. Try other jumping exercises that don’t use a spring mechanism.

If you feel any pain in your ankles, stop the exercise and seek medical attention.