Heel Drops
The heel drop exercise works the hip stabiliser muscles such as the gluteus medius as they prevent the unsupported hip from dropping down.
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 next step.
- 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.
