Heel Walk

CalvesBodyweight

Functional exercise to strengthen your shins and foot stabilizers. Perfect warm-up for running or jumping that also sharpens balance and coordination.

How to do it

1Stand tall with your feet hip-width apart and your hands on your hips or by your sides.

2Lift the front of both feet as high as possible, shifting all your weight onto your heels.

3Take small, controlled steps forward while keeping your toes elevated throughout the walk.

4Keep your knees mostly straight and avoid leaning your torso forward or back.

5Walk the targeted distance while keeping your balance and keeping your forefeet off the floor.

Common mistakes

Letting your toes drop toward the floor mid-step, taking all load off the shins.

Leaning your torso forward or kicking your hips back to balance, overloading your lower back.

Taking long strides that throw off your balance and risk a fall.

Breathing

Breathe smoothly and naturally without holding your breath as you walk.

Make it harder or easier

To make it easier, pause every few steps and briefly rest your forefeet on the floor.

To make it harder, try walking backward on your heels or walking in a curve.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.