Eccentric Heel Drop
BWStrength
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The Eccentric Heel Drop is a bodyweight strength exercise where you stand on the edge of a step or box, rise onto your toes, then slowly lower your heels below the step level over 3-5 seconds to emphasize the lengthening phase of the calf muscles. It primarily targets the gastrocnemius and soleus in the lower legs, building eccentric strength and resilience. Ideal for runners, athletes, or anyone seeking to improve Achilles tendon durability and prevent calf strains, with no equipment beyond a stable raised surface.
How to Perform Eccentric Heel Drop
- 1Stand on the edge of a sturdy step or box with only the balls of your feet on the surface, heels hanging off the edge; place one hand on a wall or rail for balance.
- 2Rise up onto your toes (plantarflexion) using both feet or a slight push from the other leg if needed, fully extending your ankles.
- 3Shift full weight onto the working leg (e.g., right leg), keeping a slight knee bend for stability.
- 4Inhale deeply, then slowly lower your right heel below the step level over 3-5 seconds (eccentric phase), stretching the calf.
- 5Exhale as you pause briefly at the bottom with the heel fully dropped and calf stretched.
- 6Use the other foot or a quick toe rise to return to the starting position on the balls of the feet.
- 7Repeat for desired reps (8-12 per leg), then switch sides.
- 8Key form tips: Keep movement slow and controlled on the descent to maximize eccentric loading; avoid bouncing or using momentum—common mistakes include locking knees or rushing the drop, which reduces effectiveness and risks strain.
