How To Do A Eccentric Heel Drop – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: July 10, 2023
  • Time to read: 9 min.
How To Do A Eccentric Heel Drop

The eccentric heel drop is perfect for those seeking to strengthen their lower leg muscles. It involves lowering one heel below a step or platform and then raising it back up with the help of the other foot. This targets the calf muscles and Achilles tendon, and also boosts ankle stability.

Begin by standing on a step. Place the balls of both feet on the edge. Transfer your weight onto your toes and lift one foot off the step. Slowly bend your heel towards the ground, keeping your knee straight. Once you’ve reached maximum stretch, raise yourself up using the other foot. Do 3 sets of 15 reps with each foot.

This exercise provides several advantages for athletes in high-impact sports like basketball or running. It boosts the calf muscles and Achilles tendon, preventing injuries like strains or spasms. Plus, it increases ankle stability and flexibility.

Research demonstrates that eccentric exercises are key to decreasing injury risk and improving athletic performance (Source: NCBI). Proper form is essential; avoid using momentum or bending knees, as this can put pressure on the shins rather than the calves. Add variations such as single-leg drops or holding weights for added resistance to keep challenging yourself!

Muscles Worked

Doing an Eccentric Heel Drop activates several muscles. They work together to aid the movement and ensure good form.

These muscles are the GastrocnemiusSoleus and Tibialis Anterior. The Gastrocnemius, at the back of the lower leg, is linked with the Achilles tendon and helps with ankle flexibility and stability.

The Soleus, under the Gastrocnemius, also helps with ankle mobility. The Tibialis Anterior, up front on the shin, assists with the foot lifting when you dorsiflex.

Eccentric Heel Drops help to strengthen these muscles, improving flexibility, balance and strength in the lower body. The exercise can be done on both a flat surface and an incline like stairs or steps. This changes the muscle activation.

Harvard Health Publishing suggests that the calf muscles should be strengthened through exercises like Eccentric Heel Drops to reduce the risk of injuries such as Achilles tendonitis or calf strains.


Eccentric Heel Drops are a great exercise for targeting the Achilles tendon and calf muscles. Usain Bolt even used this exercise to help him with his hamstring injury in 2009! Let’s explore the amazing benefits of this workout.

  • It prevents and treats Achilles Tendinitis – Regular practice strengthens the tendon, reducing the risk of inflammation and injury.
  • Ankle stability increases – These drops are an excellent way to increase stability, reducing the risk of ankle sprains.
  • Better endurance – Builds muscle strength, helping you run or walk longer distances without getting fatigued.
  • Improves muscle strength – An awesome way to tone your calf muscles, giving you that toned look you’ve always wanted!
  • Reduces muscle imbalances – It ensures balanced muscle development, avoiding any muscle imbalances between legs during intensive exercises.
  • Enhanced running performance – Repairs past injuries and maximizes range of motion; new runners gain better mechanics with consistent training.

Remember to maintain proper form when doing Eccentric Heel Drops. Lower your heels slowly and don’t drop or bounce them. So start incorporating it into your training regimen for better mobility, strength, stability, and endurance!

How To Do An Eccentric Heel Drop

Eccentric heel drops are an excellent exercise for strengthening the calf muscles and Achilles tendon, often used in the rehabilitation of Achilles tendinopathy. Here’s a step-by-step guide on how to perform this exercise correctly:

Step 1: Find a Step

  • Locate a step or curb where you can hang your heels off the edge.
  • The edge of a stair or a sturdy box can also work.

Step 2: Position Yourself

  • Stand tall on the balls of both feet at the edge of the step.
  • Hold onto a wall or railing for balance if necessary.

Step 3: Rise Up

  • Push up onto your toes, lifting your heels as high as possible.
  • You should feel your calf muscles contract.

Step 4: Lower Down Slowly

  • Slowly lower your heels down below the level of the step while keeping your knees straight.
  • This is the eccentric (lengthening) phase of the exercise, which should take about 3 to 5 seconds.

Step 5: Return to the Starting Position

  • Use the unaffected leg to help push yourself back to the starting position (standing tall on the balls of both feet).
  • This protects the affected leg from the push-up phase of the movement, which could potentially cause more injury.

Step 6: Repeat

  • Repeat the exercise for your desired number of repetitions, usually around 15 reps for 3 sets.

Proper Form and Technique

To perfect your eccentric heel drop, you need to focus on proper form and technique. Achieve this by mastering the correct foot placement, maximum range of motion, and optimal breathing technique. These sub-sections are crucial to avoid common mistakes and variations that may prevent the eccentric heel drop from effectively engaging the targeted muscles and reducing the risk of injury.

Foot Placement

Proper form and technique are key for any physical activity, including foot placement. Having your feet parallel helps balance, posture, and muscle engagement. Make sure they’re in a straight line and weight is evenly distributed. When squatting or lunging, feet should be shoulder-width apart. For wider exercises, they should be wider than shoulder-width apart.

Check in with your body often to ensure proper alignment. This can help you avoid injury and get the most out of each rep. With correct foot positioning, you can be on your way to achieving your fitness goals.

Range of Motion

Form and technique in exercise is keyRange of motion (ROM) is the distance and direction a joint can move. Performing exercises through your full ROM will prevent injury and give you the best results.

You can keep joints mobile with stretching exercises. Leg swings and arm circles before exercise can help flexibility. Proper form is also key! Don’t push too hard or fast when trying to increase ROM. Gradual improvements will help avoid injury. ROM is different for everyone; so listen to your body.

Don’t be discouraged by limited mobilityConsistent practice and patience will make you stronger. Incorporate stretching into your routine, use good form, and improve ROM gradually. Your body will thank you!

Breathing Technique

Breathe in — Take a deep breath through your nose in the resting phase of an exercise.

Hold — Hold your breath for a moment, while controlling your core and stabilization muscles.

Exhale — Slowly exhale through your mouth while exerting force on the target muscle group.

Rest — Take a break before starting the next rep.

For maximum efficiency, using a unique breathing technique with mental focus is key. Reset your mind and take smooth breaths. Let it drive you through each set of reps.

Fun Fact: A 2017 study published in The Journal of Physiology showed that rowers had 8% better performance when they synchronized their breathing.

Tips for Performing Eccentric Heel Drop

Eccentric heel drops can help people heal from Achilles tendonitis. To do them right, follow these 4 steps:

  1. Stand on the edge of a raised surface with the balls of your feet. Let your heels hang over the edge.
  2. Lower both heels below your toes. Hold for 1-2 seconds.
  3. Push back up with your uninjured foot. Stand on tiptoes. Switch feet.
  4. Repeat 10-15 times. Increase repetitions gradually.

Focus on lowering your heel slowly when doing eccentric heel drops. Don’t forget to stretch first.

For success, do eccentric heel drops every day – morning or night. This is great for athletes who require sudden stops and starts or quick direction changes.

A runner once had issues finding shoes that would stop his chronic Achilles tendonitis. He took part in eccentric heel drop exercises, stuck to the program, and finally saw an improvement in his running – without any inflammation!

Common Mistakes to Avoid

Doing eccentric heel drops? Make sure you don’t make mistakes, or you could get hurt or not see results.

  1. Don’t use too much weight – it could harm your form.
  2. Don’t lock your knees – it could cause hyperextension.
  3. Don’t limit the range of motion – it’ll make the exercise inefficient.
  4. Keep an eye on ankle placement – otherwise, your Achilles tendinitis could get worse.
  5. Don’t bounce up quickly – it won’t help your calf strength.

Follow these tips for best results:

  • Work with a trainer if possible.
  • Start with bodyweight then add external weights when your form is perfect.
  • Stretch at the end of each rep and hold for 3-4 seconds before rising.
  • Lockdown on ankle placement – toes should grip onto the edge of the support.

Pro Tip: Always move deliberately and stay in control during eccentric heel drops – uncontrolled movements can lead to injuries.

Variations of Eccentric Heel Drop

To add more depth to your eccentric heel drop routine discussed in the previous sections, you can try out a variety of eccentric heel drop variations. Three such types are mentioned here, namely – single-leg eccentric heel drop, weighted eccentric heel drop, and eccentric heel drop on stairs. These variations can further challenge different muscle groups, offer additional benefits, and shake things up in your workout.

Single-Leg Eccentric Heel Drop

The Single-Leg Eccentric Heel Drop is a great exercise to target the calf muscles. It’s done one foot at a time and involves slowly lowering the heel to the ground. It’s great for injury rehabilitation or to boost athletic performance.

Follow these 5 steps to do this exercise:

  1. Stand on the edge of a step or platform, toes on the edge, heels off.
  2. Raise onto your toes, lift one foot off the step and balance on one leg.
  3. Lower your heel towards the floor, taking 3-4 seconds.
  4. Hold for 1-2 seconds and push back up using both legs.
  5. Do 10-15 reps on each leg.

Remember to engage your core, keep your hips level and maintain a neutral spine position. Intensity can be adjusted by changing the step height or adding weight with dumbbells.

Pro Tip: To focus on gastrocnemius muscle, do the exercise with a straight knee. To focus on soleus muscle and ankle stability, do it with a slight knee flexion.

Weighted Eccentric Heel Drop

The Weighted Eccentric Heel Drop is a great exercise for treating Achilles tendon injuries and strengthening the ankles. It involves loading the calf muscles by lowering the heel below ground level and lifting it back up with a straight leg.

To perform:

  1. Stand on a raised platform with your toes at the edge.
  2. Add weight to a backpack or harness for resistance.
  3. Lower your heels slowly and lift them back up with a straight leg.

The point is to resist tension to prevent damage. Adding weight makes it tougher, but more beneficial. This workout improves ankle stability and prevents future injuries.

Form is key. Don’t overexert yourself. Regularly do the Weighted Eccentric Heel Drop to get maximum advantages. Strengthen lower limb muscles for everyday tasks like walking, jogging, running or standing without pain.

Eccentric Heel Drop on Stairs

  1. Stand on the edge of the step with feet hip-width apart.
  2. Rise onto the ball of feet.
  3. Lower one foot down below the level of the step – take 5 seconds for each rep.
  4. Do the same with the other foot.
  5. Variations: use one foot at a time, no holding for balance.
  6. Focus on slow and controlled movement to avoid injury.
  7. Switch up surface type for better results – different heights or textured (incline boards, foam pads). This increases muscle activation and challenges stability.
  8. Consistency is key in building strength and preventing injury while doing eccentric heel drop exercises on stairs.


Eccentric Heel Drops are amazing for toning calf muscles and boosting ankle mobility. Follow the form and tips to avoid mistakes. To get the most out of your workouts, switch it up with single-leg variations or add weights for extra resistance. Listen to your body and take it up a notch gradually.

Not only can Eccentric Heel Drops make you stronger and more mobile, but they also help protect you from injuries while running and jumping. Don’t miss out on this exercise’s long-term benefits!

The key to seeing results is consistency. Train regularly and challenge yourself with new variations while keeping proper form. You’ll be on your way to fit calves and improved ankle mobility soon!

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