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Exercise handout — move better, feel better.
Heel Drop (Eccentric Soleus)
Eccentric calf lower with bent knee to target soleus. Therapeutic for mid-portion Achilles tendinopathy.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Slant board
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
Rise 2 sec / Lower 5 sec (bent knee)
Tempo
Step-by-Step Guide
Set up
- Stand on step with heels hanging off
- Hold rail for balance
- Bend both knees about 20-30 degrees
Step 1 of 5
Rise up on both feet (bent knee position)
Step 2 of 5
Transfer weight to one foot
Step 3 of 5
Lower heel slowly below step level
Step 4 of 5
Keep knee bent throughout
Step 5 of 5
Return to start using both feet
Breathing
- Exhale during the slow lowering
Form Cues
- Keep knee bent throughout (key difference)
- Slow lowering - 3-5 seconds
- Control entire range
- Use both feet to rise, one to lower
Common Mistakes to Avoid
- Straightening knee (would target gastrocnemius)
- Lowering too fast
- Not going below step level
- Bouncing at bottom
Safety Information
Therapeutic for Achilles tendinopathy. Bent knee specifically targets soleus and mid-portion Achilles.
Progressions
Add weight, longer eccentric phase
Regressions
Smaller range, more two-leg support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.