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Heel Drops

Heel Drops

Heel Drops are a simple yet effective exercise that targets the calf muscles, specifically the gastrocnemius. These muscles play a crucial role in lower body strength and stability, as well as ankle mobility. Heel Drops can be done both at home and at the gym, making them a convenient addition to your workout routine. To perform the Heel Drops, you start by standing on an elevated surface such as a step, stairs, or a sturdy platform. Position your toes on the edge of the surface while allowing your heels to hang off. You can hold onto a railing or wall for balance if needed. The exercise involves lowering your heels below the level of the platform, feeling a gentle stretch in your calves. Then, raise your heels back up by standing on your tiptoes. The key is to control the movement and focus on the contraction of the calf muscles throughout the exercise. Repeat for the desired number of repetitions. Heel Drops can be modified to increase or decrease the intensity by adjusting the height of the platform. The exercise can also be performed unilaterally, using only one foot at a time, to develop balance and stability on each leg individually. Incorporating Heel Drops into your routine can help strengthen your calves, improve ankle mobility, and enhance overall lower body stability. Remember to listen to your body, start with a comfortable range of motion, and gradually progress as your strength and flexibility improve.


  • Stand on a slightly elevated surface such as a step or sturdy block, with the balls of your feet on the edge and your heels hanging off.
  • Keep your knees slightly bent and your core engaged throughout the exercise.
  • Slowly lower your heels towards the ground by letting them drop down, feeling a stretch in your calf muscles.
  • Pause for a moment at the bottom position, then rise up onto your tiptoes by contracting your calf muscles.
  • Hold the tiptoe position for a second, feeling a contraction in your calves.
  • Slowly lower your heels back down and repeat the movement for the desired number of repetitions.
  • Remember to maintain control throughout the exercise and avoid bouncing or jerking movements.
  • You can increase the intensity of the exercise by performing it on a higher surface or by holding weights in your hands.

Tips & Tricks

  • Focus on maintaining good form throughout the exercise
  • Engage your core muscles to stabilize your body
  • Control the movement and avoid bouncing or jerking motions
  • Gradually increase the height of the step as you progress
  • Ensure that your entire foot makes contact with the step
  • Keep your knees aligned with your toes
  • Inhale as you lower your heel and exhale as you raise it
  • Don't forget to warm up before performing heel drops
  • Listen to your body and modify the exercise if needed
  • Stay consistent and incorporate heel drops into your routine regularly


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