How to Do Eccentric Heel Drop: Muscles Worked & Proper Form

Eccentric Heel Drop exercise

Muscles Worked in Eccentric Heel Drops

Muscles worked in eccentric heel drop exercise

Primary muscles worked:

How to Do Eccentric Heel Drops

  1. Stand on a stable elevation, like a stair step or a thick weight plate. Hold on to something for balance.
  2. Raise your heels and extend your feet by using both your legs.
  3. Lift one leg, and lower yourself with control standing on only one foot.


The eccentric heel drop is an exercise in which you can overload your calf muscles in the eccentric phase. This is done by using two legs in the concentric phase, but only one in the eccentric phase.

If you want to make the exercise heavier, you can hold something heavy in your free hand, such as a dumbbell.

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Text and graphics from the StrengthLog app.