Heel Walk
Walking on your heels with the toes and forefoot lifted off the floor. Builds endurance in the tibialis anterior and is often used as a lower-leg warm-up.
Primary muscles
- Tibialis Anterior
Secondary muscles
- Transverse Abdominis
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall, then lift your toes and the balls of your feet off the floor so you balance on your heels.
Keep your toes pulled up toward your shins.
Take short, controlled steps forward on your heels.
Stay tall with a slight forward lean if needed for balance.
Walk for the set distance or time.
Breathing: Breathe steadily throughout.
Coaching tips
Toes high
Short steps
Stay tall
Common mistakes
Letting the toes drop
Sitting the hips back to balance
Taking long steps
Safety notes
Walk on a clear, flat surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.