Rise onto both toes on a step, shift your weight onto one leg, then lower that heel slowly below the step over three to four seconds. Use both legs to come back up, and repeat on the other side.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 15 per leg, twice daily, in both straight-knee and bent-knee versions.
Aimed at mid-tendon problems. Pain at the heel bone often reacts badly to dropping below the step, so keep the range flat and check with a physiotherapist.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.