Lower body

Heel Walking Exercise


  • Strengthens shin and calf muscles, which can help improve running performance
  • Increases ankle stability and mobility
  • Improves balance

How to Do Heel Walks:

Starting Point: Stand with your feet shoulder-width apart. Shift weight onto heels by lifting toes off the ground.

Movement: Walk forward on your heels, keeping toes lifted off the ground.

Return: Walk backward on your heels, keeping toes lifted off the ground.

Modification and Progression:

  • To simplify Heel Walks, use a wall or chair for balance.
  • To advance Heel Walks, take larger steps and increase foot air-time.

Movement Tips:

  • To assist with the initial balance, shift your hips slightly back and lean your torso slightly forward while you walk
  • Keep the knees slightly bent as you walk.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Heel Walks in no time.