How many reps of the bent-knee heel drop should a beginner do?

Start with 2 to 3 sets of 10 to 12 reps per leg, keeping the same knee bend for every rep and lowering for a full three to five seconds. Progress by adding a light backpack or a second set before you shorten the lowering time.

What can I use instead of a step for the bent-knee heel drop?

Any sturdy raised edge works, including a staircase, a curb, or a stack of weight plates, as long as your heel can drop below your toes. If nothing raised is available, do the same bent-knee lowering flat on the floor for a smaller but still useful range.

What does the bent-knee heel drop train and when should you skip it?

It targets the soleus, the deep calf muscle that carries most of the Achilles load during walking, running, and jumping, making it a staple of calf and Achilles rehab programs. Skip it, or keep the range very shallow, if your Achilles is currently sharp or acutely inflamed rather than just stiff or achy.

Beginner

Bent-Knee Heel Drop

Bending the knee takes the gastrocnemius off tension and shifts the eccentric load onto the soleus, the deep calf muscle that carries the Achilles through walking, running, and jumping. This is the bent-knee half of the classic heel-drop protocol and a staple for Achilles and calf reconditioning. Lower slowly off the step, and use both legs to return to the top so the working leg only handles the descent.

Equipment: Body Weight
Body part: Calves
Type: Strength
Browse by muscle: Soleus Gastrocnemius
Browse by movement: Calf Raise

How to do it

1
Stand on a step with the balls of both feet on the edge and heels hanging off.
2
Rise onto your toes, then shift your weight onto the working leg.
3
Bend the working knee to about a quarter squat and keep it bent throughout.
4
Lower that heel slowly below the step until you feel a deep calf stretch.
5
Place the other foot back down and use both legs to press back to the top.
6
Repeat for reps, then switch the working leg.

Tips

Keep the knee bent the entire descent, that is what targets the soleus.
Take three to five seconds lowering, the eccentric load is the goal.
Hold a rail for balance so you can focus on the calf, not staying upright.
Stop short of the stretch if the Achilles feels sharp rather than worked.

Variations

Common mistakes

The knee straightens partway down as the stretch deepens, sliding the load back onto the gastrocnemius that this variation is supposed to bypass.
Bend depth changes from rep to rep instead of holding one consistent angle, so the soleus never gets the same demand twice in a set.
Without a rail to hold, balance takes over half the effort instead of the heel lowering, since the bent-knee position is less stable than a straight-leg drop.
A sharp, pinching pain at the Achilles that gets pushed through instead of respected turns a tendon-building drill into a tendon risk.

Frequently asked

How many reps of the bent-knee heel drop should a beginner do?: Start with 2 to 3 sets of 10 to 12 reps per leg, keeping the same knee bend for every rep and lowering for a full three to five seconds. Progress by adding a light backpack or a second set before you shorten the lowering time.
What can I use instead of a step for the bent-knee heel drop?: Any sturdy raised edge works, including a staircase, a curb, or a stack of weight plates, as long as your heel can drop below your toes. If nothing raised is available, do the same bent-knee lowering flat on the floor for a smaller but still useful range.
What does the bent-knee heel drop train and when should you skip it?: It targets the soleus, the deep calf muscle that carries most of the Achilles load during walking, running, and jumping, making it a staple of calf and Achilles rehab programs. Skip it, or keep the range very shallow, if your Achilles is currently sharp or acutely inflamed rather than just stiff or achy.

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