Single Heel Drop Achilles Stretch
Effectively stretch your Achilles tendon and calf muscles with the single heel drop.
- Movement
- Isolation
- Force
- Static
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Single Heel Drop Achilles Stretch
Description
A stretch exercise aimed at targeting the Achilles tendon at the back of the lower leg, it involves standing on an elevated surface and dropping one heel at a time.
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How to do Single Heel Drop Achilles Stretch
- 01Setup
Find a stable elevated surface such as a step, curb, or thick book. Stand with the balls of your feet on the edge, allowing your heels to hang off.
- 02Setup
Shift your weight onto one leg, keeping that knee straight but not locked. Your other foot can be lightly placed on the elevated surface for balance or held off the ground.
- 03
Slowly and with control, lower your heel toward the floor, feeling a stretch in your calf and Achilles tendon. Ensure your hips remain level and your body stays upright.
- 04
Hold the stretched position for the prescribed duration, breathing deeply and allowing the muscle to relax. Avoid any bouncing motions.
- 05
Gently raise your heel back to the starting position using your calf muscles. Repeat for the desired repetitions or switch legs after holding the stretch.
Tips
- To increase the stretch and target the soleus muscle more effectively, slightly bend the knee of the leg being stretched while maintaining the heel drop.
- Maintain a slow and controlled movement throughout the stretch, avoiding bouncing or jerky motions which can increase the risk of injury to the Achilles tendon.
- Use a stable support like a wall or railing for balance, especially if you are new to this stretch or have any concerns about stability.
- Breathe deeply and exhale as you lower into the stretch to help relax the muscle and safely deepen the range of motion.
Common mistakes
- Bouncing during the stretch rather than holding it static can cause micro-tears, so always perform a slow and controlled lower and hold the stretch steadily.
- Allowing the hips to tilt or rotate reduces the effectiveness of the stretch, so keep your core engaged and hips squared forward throughout the movement.
- Not lowering the heel sufficiently to feel a stretch indicates you need to increase your range of motion by gently allowing your heel to drop further below the elevated surface.
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Get Ellim — FreeQuestions
Is Single Heel Drop Achilles Stretch good for beginners?
Single Heel Drop Achilles Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Heel Drop Achilles Stretch?
You need Body weight to perform Single Heel Drop Achilles Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Heel Drop Achilles Stretch?
To increase the stretch and target the soleus muscle more effectively, slightly bend the knee of the leg being stretched while maintaining the heel drop. Maintain a slow and controlled movement throughout the stretch, avoiding bouncing or jerky motions which can increase the risk of injury to the Achilles tendon. Use a stable support like a wall or railing for balance, especially if you are new to this stretch or have any concerns about stability. Breathe deeply and exhale as you lower into the stretch to help relax the muscle and safely deepen the range of motion.
What are common mistakes when doing Single Heel Drop Achilles Stretch?
Bouncing during the stretch rather than holding it static can cause micro-tears, so always perform a slow and controlled lower and hold the stretch steadily. Allowing the hips to tilt or rotate reduces the effectiveness of the stretch, so keep your core engaged and hips squared forward throughout the movement. Not lowering the heel sufficiently to feel a stretch indicates you need to increase your range of motion by gently allowing your heel to drop further below the elevated surface.
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Free · iPhone only · Available on the App Store