How is the heel walk different from the toe walk?

They are opposites: the Bodyweight Walking Calf Raise keeps the heels up and works the calves, while the heel walk keeps the forefeet up and works the front of the shin. Many trainers use both back to back in a warm-up.

Is it normal for my shins to burn?

Yes. The muscle at the front of the shin works without a break for the whole walk and tires quickly, so a burning feeling that fades within a minute of rest is expected. Sharp or pinpoint pain along the shinbone is not, and is a reason to stop.

Do heel walks prevent shin splints?

Not on their own. They are a common part of runners' warm-ups because they strengthen the shin muscles, but shin splints usually follow increasing running too quickly, so building mileage gradually matters more.

How long should I heel walk?

Start with 15 to 20 seconds, or a few meters along a counter, and build toward 30 to 60 seconds for 2 to 3 rounds. It fits well in a warm-up or at the end of a lower-leg session.

Is the heel walk safe for older adults?

Yes, when it is done beside a kitchen counter or along a hallway wall with one hand resting on it. Anyone who cannot stand on their heels for a few seconds without grabbing for support should start with the Seated Single-Leg Toe Raise instead.

Heel Walk

What Is the Heel Walk?

Heel Walk is an isolation exercise that primarily targets the lower legs, specifically the tibialis anterior at the front of the shin, and also engages the hip and trunk muscles that keep you upright and steady. It is a beginner-level movement that needs no equipment: you walk forward on your heels while holding your toes and the balls of your feet off the floor.

The point of the drill is that the ankle never relaxes. Holding the forefoot up for every step keeps the shin muscles working continuously against gravity, which builds endurance in the muscle that lifts the toes to clear the floor as you walk and lowers the foot under control after the heel lands. A study of 22 college students found that heel walking, like the other foot drills tested, drew more tibialis anterior activity than ordinary walking. Coaches use it in warm-ups before running and jumping, and as a short finisher at the end of a lower-leg session.

The heel walk is the mirror image of the Bodyweight Walking Calf Raise, the toe walk: there the heels stay up and the calves do the work, while here the calves sit in a lengthened position and contribute very little. Many trainers pair the two to cover both sides of the lower leg. It is also different from the Heel-to-Toe Walk, a balance drill that sets one foot directly in front of the other along a line. Clinicians use heel walking as a quick check of ankle strength during a neurological or lower-back exam, because walking on the heels is hard to do when the muscles that lift the foot are weak.

Runners, court and field athletes, and anyone who wants stronger shins and steadier ankles can use it. Older adults can use it too, with a hand on a kitchen counter or a hallway wall, since the weight sits far back on the heels. If you cannot keep your forefeet up while standing still, build up first with the Seated Single-Leg Toe Raise, and once longer heel walks feel easy, the Tibialis Raise adds more load to the same muscle.

Muscles Worked

MuscleActivation

Tibialis Anterior: Primary
Gluteus Medius: Low
Peroneus Longus: Low
Rectus Femoris: Low
Gastrocnemius (Medial Head): Minimal
Rectus Abdominis: Minimal
Soleus: Minimal
Vastus Lateralis: Minimal
Vastus Medialis: Minimal

Instructions

Stand tall beside a kitchen counter or along a hallway wall, feet about hip-width apart and arms relaxed at your sides. If balance is a concern, rest one hand lightly on the counter or wall.
Shift your weight back onto your heels and pull your toes and the balls of your feet up off the floor as high as they comfortably go.
Keep your knees nearly straight and your torso upright over your hips, without leaning back.
Take a short step forward and set the heel down with control, keeping that forefoot lifted.
Bring the other foot through and land it on its heel the same way, so both forefeet stay off the floor the whole time.
Keep walking in short, steady steps, looking ahead rather than down at your feet, and breathe normally.
Walk for 15 to 20 seconds at first, building toward 30 to 60 seconds.
Lower your forefeet, stand still for a moment, then turn and repeat in the other direction.

Common Mistakes

Letting the toes drop
As the shins tire, the forefeet sink toward the floor and the drill quietly turns back into ordinary walking.
Leaning back
Tipping the torso behind the hips to keep the toes up moves the weight behind the heels and makes a backward fall more likely.
Long or rushed steps
Big, fast strides make each heel strike harder and the balance shakier, so short, steady steps work better.
Stomping on the heels
Landing hard on locked knees jars the heels and knees, so set each heel down with control.
Letting go of support too soon
Walking freely before you can hold your heels steadily with a light hand on a counter or wall raises the risk of a fall.

Injuries

Heel Walk is a low risk exercise when performed with proper technique. The load is only body weight, and the usual complaint is a burning fatigue in the front of the shins that fades within a minute or so of rest. The real hazard is balance: with the forefeet lifted, the body rests on two small points at the back of the feet, so a slip or a lean backward can turn into a fall. Hard, stomping heel strikes can also jar the heels and knees, especially barefoot on a hard floor.

Older clients and anyone unsteady should do it beside a kitchen counter or along a hallway wall, with one hand resting lightly on it and a clear, nonslip floor ahead. Wear flat shoes with grip or go barefoot on a nonslip surface, never socks on a smooth floor. Do not do it unsupported after a recent fall, with dizziness, with numbness in the feet, or if you cannot stand on your heels for a few seconds without grabbing for support; use the Seated Single-Leg Toe Raise instead until standing feels secure.

To make it easier, stand still at the counter, rock back onto your heels and hold the forefeet up for a few seconds at a time before walking. To progress, walk for longer, then lighten the hand on the support, then walk without it, and later move to the Tibialis Raise for more load. Wait until you are cleared to train if you have acute shin splints, a recent ankle sprain or fracture, or heel pain that walking already aggravates.

Stop if you feel sharp pain along the shinbone, pain in the heel, ankle or knee, a cramp that does not ease, or dizziness. If one foot keeps dropping or slapping down even though you are trying to hold it up, see a clinician rather than practicing more, since heel walking is one of the ways they check the strength of the muscles that lift the foot.

Overview

Primary Focus: Calves
Equipment: Body weight
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: How is the heel walk different from the toe walk?: They are opposites: the Bodyweight Walking Calf Raise keeps the heels up and works the calves, while the heel walk keeps the forefeet up and works the front of the shin. Many trainers use both back to back in a warm-up.
Q: Is it normal for my shins to burn?: Yes. The muscle at the front of the shin works without a break for the whole walk and tires quickly, so a burning feeling that fades within a minute of rest is expected. Sharp or pinpoint pain along the shinbone is not, and is a reason to stop.
Q: Do heel walks prevent shin splints?: Not on their own. They are a common part of runners' warm-ups because they strengthen the shin muscles, but shin splints usually follow increasing running too quickly, so building mileage gradually matters more.
Q: How long should I heel walk?: Start with 15 to 20 seconds, or a few meters along a counter, and build toward 30 to 60 seconds for 2 to 3 rounds. It fits well in a warm-up or at the end of a lower-leg session.
Q: Is the heel walk safe for older adults?: Yes, when it is done beside a kitchen counter or along a hallway wall with one hand resting on it. Anyone who cannot stand on their heels for a few seconds without grabbing for support should start with the Seated Single-Leg Toe Raise instead.