Single Heel Drop Achilles Stretch
Stand on a step with the balls of your feet, letting your heels hang off the edge and holding onto a support for balance. Shift your weight onto one foot and slowly lower that heel below the step to stretch your calf and Achilles tendon. Keep your knee straight and hold the stretch before returning to the starting position.
- Target muscles
- Lower legs
- Equipment
- Bench
- Training style
- Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Single Heel Drop Achilles Stretch: how to do it
- Stand on a raised platform or step with the balls of your feet on the edge and your heels hanging off.
- Hold onto a stable surface or wall for balance if needed.
- Shift your weight onto one foot, allowing the heel of that foot to drop down below the level of the step.
- Keep the other foot slightly raised and relaxed.
- Hold the stretch for the desired duration, feeling the stretch in your calf and Achilles tendon.
- Slowly return to the starting position and repeat on the other foot if necessary.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid bending your knee, letting your heel drop too quickly, or performing the stretch without proper support. Also, do not force the stretch, as overstretching can strain the Achilles tendon.
Alternatives
More Lower legs exercises
Questions about Single Heel Drop Achilles Stretch
What muscles does the Single Heel Drop Achilles Stretch work?
This stretch primarily targets the Achilles tendon and the calf muscles, specifically the gastrocnemius and soleus. It also gently engages the lower leg stabilizers as you balance on one foot during the movement.
Do I need a bench to perform the Single Heel Drop Achilles Stretch, or can I use alternatives?
While a sturdy bench or step is ideal, you can also use a curb, stair, or any elevated platform that allows your heel to drop below foot level. Make sure it’s stable and provides enough space for secure foot placement.
Is the Single Heel Drop Achilles Stretch suitable for beginners?
Yes, beginners can safely perform this stretch by starting with both feet on the step and gradually shifting weight onto one foot. Beginners should lower the heel slowly and avoid bouncing to protect the tendon.
What are common mistakes to avoid when doing the Single Heel Drop Achilles Stretch?
Avoid bending your knee, letting your heel drop too quickly, or performing the stretch without proper support. Also, do not force the stretch, as overstretching can strain the Achilles tendon.
How long should I hold the Single Heel Drop Achilles Stretch for best results?
Hold the stretch for 20–30 seconds on each leg and repeat 2–3 times per side. This duration allows the muscles and tendon to gradually lengthen and improve flexibility.
Are there any safety tips for performing the Single Heel Drop Achilles Stretch?
Always warm up before stretching and use a stable surface to prevent slips. If you have a history of Achilles injuries, start with a gentler range of motion and stop immediately if you feel sharp pain.
What variations can I try to change the intensity of the Single Heel Drop Achilles Stretch?
You can bend the stretching leg slightly to target the soleus more, or add light weight in one hand for increased stretch intensity. Performing the stretch with both legs can make it easier for those with limited flexibility.