How to Do a Heel Drop Using Stairs

The low-intensity heel drop with stairs will help strengthen both your calves and your postural muscles.

EditSteps

Getting in the Starting Position

1. 1
   Stand at the bottom of a set of stairs. There should be plenty of flat room around you, with a step nearby to use for your heel drop.
   
   
   
2. 2
   Place the front of your feet on the edge of this step. They should be about 4 to 6 inches apart from one another, pointing straight out from the step so your heel is in the air.
   
   
   

Performing the Exercise

1. 1
   Hold onto a handrail, both if possible. This will give you extra safety as you perform the exercise by ensuring that you do not lose your balance.
   
   
   
2. 2
   Let your heels drop down. Keep the rest of your body as straight as you can (imagine a wall right behind you holding you up). Don't bend at the waist or the hips, but continue raising and dropping your heels until you feel the stretch in your legs.
   
   
   

Frequency

• It's recommended that you do this exercise for 2 to 3 minutes at a time.

EditTips

• If you don't have any stairs available to you, you can always stand in a doorway with a stool or other platform the same height as a stair would be.
• The more of your foot you place on the step/stool, the more you stretch your lower legs, so you can change the level of exertion to your liking.

EditWarnings

• Potential injuries may be incurred if this exercise is performed incorrectly.
• Those with poor balance should be careful when performing this exercise.