Heel Drops

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower Body

Lower Body

Muscle Activation

Hips

90%

Core

10%

Equipment

Exercise Mat

Setup / Starting Position

Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Extend your arms by your sides with your palms facing down for stability.

Exercise Position

Lift your hips off the ground, engaging your glutes and core muscles.
Extend one leg straight up towards the ceiling, keeping the other foot flat on the floor.

Form & Performance

Slowly lower the lifted heel towards the ground, maintaining control and stability.
Keep your hips lifted and your core engaged throughout the movement.