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Impactbeginner
Heel Drops
Rise onto the toes, then drop the heels firmly to the floor. This sends a gentle, controlled impact up through the hips and spine — the safest entry point to osteogenic loading.
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How to dose it
- Sets
- 2–3
- Reps
- 10–15
- Intensity
- firm drop
- Rest
- 30 s
Work toward ~50 total per day.
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Stand tall, feet hip-width, near a counter for light support.
Do this
- Rise up onto the balls of the feet
- Drop the heels down firmly to ‘thump’ the floor
- Stand tall and absorb through the legs
Avoid this
- Soft, cushioned landings (too little stimulus)
- Letting the upper back round on impact
Safety
A foundational impact drill. The brief jolt is exactly what cues bone to strengthen. Build to ~50 drops/day. Stay tall through the spine.
Progress or regress
Make it easier
This is the most accessible version.