One move

Eccentric Heel Drop

Strength Lower body

How to read ahead. Do to go one move at a time.

Rise with both feet, then lower slowly on one foot only. Research-backed way to strengthen the calves and Achilles tendon.

Option. Use both legs for the lowering phase if single-leg is too much. Add a light dumbbell later.

Show the steps

1
Stand on a step with the balls of both feet on the edge.
2
Rise onto the toes with both legs.
3
Shift all the weight to one foot and slowly lower that heel below the step over 3–4 seconds.
4
Use both legs to rise back up, then repeat the slow single-leg lower.
5
Complete all reps on one side before switching.
6
Control is everything — no dropping.