Heel Walk

Muscles worked

Setup

1. Stand tall with your feet hip-width apart in an area with at least 10-15 feet of clear walking space.
2. Engage your core and maintain a neutral spine with your gaze fixed forward.
3. Shift your weight back onto your heels and lift the balls of your feet and toes completely off the ground.

How to do it

1. Take small, controlled steps forward while keeping your toes pulled up toward your shins throughout the entire movement.
2. Maintain a steady, natural breathing pattern, ensuring you do not hold your breath as you balance.
3. Walk for the prescribed distance or time, ensuring your midfoot and toes never touch the floor between steps.

Form checklist

• Keep toes pulled as high as possible toward the shins at all times.
• Maintain an upright torso; avoid leaning at the hips to compensate for balance.
• Keep a very slight micro-bend in the knees to avoid jarring the joints.
• Take short, rhythmic steps rather than long strides to maintain control.

Pro tips

• Focus on the 'burn' in the front of your shins to ensure maximum recruitment of the tibialis anterior.
• Try to spread your toes wide while lifted to increase the engagement of the smaller stabilizing muscles in the foot.

Make it harder

• Perform the walk on a slight incline or uphill to increase the resistance against dorsiflexion.
• Hold a light pair of dumbbells at your sides in a farmer's carry position to increase the total load on the ankles.

Frequently asked

What muscles does the heel walk work?

The heel walk primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the heel walk?

The heel walk requires no equipment — just your body weight.

Is the heel walk good for beginners?

Yes. The heel walk is a beginner-friendly movement and a strong foundation to build on.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques