Heel Drops

Teaching points

• Stand on a step as though you are walking down
  
  
• Lift one foot up, bring it forwards and start to lower it towards the floor keeping the knee straight
  
  
• Bend the other knee to lower the foot to just above the floor
  
  
• Keep your hips level, do not let either side drop down
  
  
• Straighten the standing knee and return back to the starting position

Variations & progressions

• If you do not have a step available, perform the same movement on a flat surface
  
  
• Take the floating leg out further in front rather than down

Muscles worked

• Gluteus medius
  
  
• Gluteus minimus
  
  
• Rectus femoris
  
  
• Vastus medialis
  
  
• Vastus intermedius
  
  
• Vastus lateralis
  
  
• Biceps femoris
  
  
• Semimembranosus
  
  
• Semitendinosus
  
  
• Gluteus maximus
  
  
• Gastrocnemius

Alternative exercises

• Hip abduction
  
  
• Hip abduction with a resistance band
  
  
• Single leg squat

Related injuries

• Iliotibial band friction syndrome
  
  
• Patellofemoral pain syndrome