Standing heel drops are one of the simplest and most effective ways to stimulate bone in the hips and spine — when done appropriately. Bone responds best to brief, weight-bearing impact. A heel drop creates a small, controlled impact that travels up the skeleton. Heel drops send force into: Hip, Spine, Lower leg. These are the areas we most want to preserve. These are not as effective as a loaded squat, but a heel drop can also be added to existing exercises and cardio movements.