Heel Drops
Description
Heel drops (eccentric heel drops) are an Achilles tendon rehabilitation exercise where you rise onto your toes with both legs, then slowly lower one heel below the step level with a slow eccentric contraction. They are the gold-standard treatment for Achilles tendinopathy.
Muscle Group
Equipment Required
Heel Drops Instructions
- Stand with the balls of both feet on a step edge, heels hanging off.
- Rise up onto your toes using both legs.
- Shift your weight to your right leg. Lift your left foot.
- Slowly lower your right heel below the step level over 3 to 5 seconds.
- This slow lowering is the eccentric contraction that heals the tendon.
- Rise back up using both legs (not just the working leg).
- Repeat on the same side for the desired reps, then switch.
- Aim for 15 reps per leg, 2 to 3 sets. Perform twice daily for tendon rehab.
Heel Drops Form & Visual
Heel Drops Benefits
- Gold-standard for Achilles tendinopathy rehabilitation
- Builds eccentric calf strength
- Promotes tendon healing and remodeling
- Simple and accessible
- Clinically proven effective
- Preventive calf health exercise
Heel Drops Muscles Worked
- Gastrocnemius (eccentric)
- Soleus (eccentric)
- Achilles tendon (primary target)
Heel Drops Variations & Alternatives
- Bodyweight Calf Raise
- Seated Heel Drop (bent knee — targets soleus)
- Single-Leg Calf Raise
- Alfredson Protocol (eccentric program)
- Weighted Heel Drop
More Exercises
