Feet & ankles / Beginner / Isolation (single joint)

Heel Walking

Walking on your heels with the toes pulled up: shin strength and ankle control.

At a glance

Primary

Shins (tibialis)

Secondary

Feet (arch & toes), Outer shins (peroneals)

Equipment

Bodyweight

Movement pattern

Ankle dorsiflexion, Single-leg balance

Level

Beginner

Type

Feet & ankles, Isolation (single joint), Balance / unstable

How to do it

1. Stand tall and lift your toes and the front of your feet off the floor.
2. Walk forward on your heels in short steps for 20–30 metres.
3. Keep the toes pulled up the whole time and the knees almost straight.
4. Rest, then walk back. Try it with the toes turned in, then turned out.

Tips

• Take short steps and don't lean back.
• Barefoot is fine on a smooth floor.

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