Eccentric heel drop

Up on both feet, down slowly on one: the lowering-only calf exercise from the Achilles tendon rehabilitation protocol.

Calf raise family

Eccentric heel drop

Harder option

Up on both feet, down slowly on one: the lowering-only calf exercise from the Achilles tendon rehabilitation protocol.

DemandMedium

Equipment requiredA step

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand on the edge of a step on the balls of both feet, a hand on a rail or wall for balance.
Rise on both feet, shift onto one leg, then lower that heel slowly below the step over three to four seconds.
Use both legs to rise again, and repeat on the other side; the protocol also does it with the knee bent.

Form cues

The lowering is the exercise; take it slowly.
Some discomfort is expected in the protocol, but sharp pain is a reason to stop.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

With an Achilles problem, follow a clinician's plan for the load and the pain you work into. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Alfredson 1998 · Heavy-load eccentric calf training for chronic Achilles tendinosis (Am J Sports Med) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

A step

Level

Intermediate. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Achilles tendonitis exercises (Achilles tendinopathy)

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Questions people ask

What muscles does the Eccentric heel drop work?

Mainly the calves.

What equipment do I need for the Eccentric heel drop?

A step.

Is the Eccentric heel drop good for beginners?

It is graded intermediate. If it is too hard right now, start with the Slow calf raise.

What is an easier alternative to the Eccentric heel drop?

Try the Slow calf raise. Both are written steps in the same progression.

How do I make the Eccentric heel drop harder?

Progress to the Single-leg pogo hops, or add load, range or slower lowering once your form is solid.