# Eccentric Heel Drop

URL: https://heatsy.app/ex/eccentric-heel-drop

Also known as: Heel Drop, Achilles Drop, Alfredson Heel Drop, Eccentric Calf Raise, Heel Drop Calf Raise

Body region: Legs

## Muscles

- Main: Gastrocnemius, Soleus
- Helps: Flexor Hallucis Longus
- Holds: Transversus Abdominis, Gluteus Medius

## Equipment

- Step Platform

## Technique

1. Stand on the edge of a step on the balls of both feet and rise up using both legs.
2. Shift your weight to one foot and lower the heel slowly below the step over about three seconds.
3. Return to the top using both feet, then repeat; switch legs after the set.

### Cues

- Only the lowering is done on one leg.
- Keep the knee straight for the gastrocnemius and bend it slightly for the soleus.
- Hold a rail or wall lightly for balance.

### Common mistakes

- Rushing the lowering phase.
- Pushing through sharp Achilles pain; mild discomfort is the limit, and a persistent tendon injury needs a clinician.
- Rising on the single leg.

## Alternatives

- [Single-Leg Calf Raise](https://heatsy.app/ex/single-leg-calf-raise)
- [Calf Raise on Step](https://heatsy.app/ex/calf-raise-on-step)