Heel drop (impact for bone)

You rise onto the balls of your feet and let your heels drop to the floor with a firm thud: a low-level impact, and a gentle first step into impact exercise for bone before hopping or skipping.

Movement guide

Heel drop (impact for bone)

DemandEasy

Equipment requiredBodyweight

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

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Heel drop (impact for bone) demonstrated on the 3D figure

3D demoHeel drop (impact for bone)Beginner · No equipment

Beginner grade.

Harder option

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

Stand tall beside a counter, feet hip-width apart, with a hand resting on it.
Rise onto the balls of your feet.
Let your heels drop to the floor with a firm but comfortable thud, knees soft.
Reset and repeat in sets of 10, with a short pause between sets.

Form cues

Firm, never painful: the thud should feel solid, not jarring.
Keep the knees soft as the heels land.
Avoid: locked knees, or rushing so you lose the rise.

Practice and cautions

20 to 30 drops at first, building toward about 50 impacts on most days, for example 5 sets of 10. The UK osteoporosis consensus recommends about 50 moderate impacts on most days as expert advice; direct evidence for heel drops on their own is thin.

If you have spinal fractures or several low-trauma fractures, keep impact to brisk-walking level unless a specialist advises otherwise. Stop with foot, knee, hip or back pain, and see a pelvic health physiotherapist if you leak on impact. 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.

Brooke-Wavell 2022 · Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis (BJSM) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Bone-strengthening workout · 40 min

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Hill sprints demonstrated on the 3D figure

3D demoHill sprintsAdvanced · No equipment

Shuttle runs demonstrated on the 3D figure

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Questions people ask

What muscles does the Heel drop (impact for bone) work?

Mainly the calves.

What equipment do I need for the Heel drop (impact for bone)?

No equipment: your body weight and a little floor space.

Is the Heel drop (impact for bone) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Forward cone hops.

How do I make the Heel drop (impact for bone) harder?

Progress to the Forward cone hops, or add load, range or slower lowering once your form is solid.