A dynamic walking drill that pulls one heel toward the glute on each step to warm up the quadriceps and hip flexors while challenging balance.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing tall with room to walk forward.
Step forward and bend the opposite knee, bringing the heel toward your glute.
Hold the ankle with the same-side hand and gently pull the heel in, keeping the knees close together.
Optionally reach the free arm overhead to stand tall.
Release, step forward and repeat on the other side.
Breathing: Breathe naturally as you walk.
Knee points to the floor
Squeeze the glute of the stretching leg
Stand tall, don't lean forward
Letting the knee drift out to the side
Arching the lower back
Leaning the torso forward
Hold a wall for balance if needed and avoid pulling the heel into knee pain.