- EquipmentNone
- PatternIsolation
- Repsheld for time
- Joint loadNone flagged
Stand tall and lift your toes and the front of your feet off the floor, balancing on your heels.
First cueStand tall.
How to do the Heel Walks
Set up. Stand tall and lift your toes and the front of your feet off the floor, balancing on your heels.
- Walk forward on your heels with short steps.
- Keep the toes lifted throughout.
- Continue for the distance or time.
Form cues
- Stand tall.
- Keep the knees soft.
- Take short steps.
Common mistakes
- Leaning back.
- Letting the toes drop.
Muscles worked
Main target: Tibialis. The tibialis anterior runs down the front of the shin. It lifts the toes and the front of the foot, and lowers the foot under control as it lands.
The catalog names no other muscle it works on the way.
Its other side: Calves, in the shin and calf pattern.
What to pair it with
Movements that round out a workout with the Heel Walks, from the same catalog the StatBlockFit app logs.
- Single-Leg Calf Raise Superset partner: it trains the other side of the shin and calf pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Heel Walks first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Heel Walks 3 × 30 to 60 s
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Wall Tibialis Raise
Bodyweight
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Ankle Mobilisation (ankle range).
Track it in StatBlockFit
In the StatBlockFit app the Heel Walks is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Heel Walks?
Set up: Stand tall and lift your toes and the front of your feet off the floor, balancing on your heels. Steps: 1. Walk forward on your heels with short steps. 2. Keep the toes lifted throughout. 3. Continue for the distance or time. Form cues: Stand tall. Keep the knees soft. Take short steps. Common mistakes: Leaning back. Letting the toes drop.
What muscles does the Heel Walks work?
It trains the tibialis; the catalog names no other muscle it works on the way.
What can I do instead of the Heel Walks?
At home: Wall Tibialis Raise. Each trains the same main muscle.
What should I pair the Heel Walks with?
Good partners in the same workout are Single-Leg Calf Raise, Reverse Nordic Curl and Nordic Curl.