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Heel Walk
The Heel Walk is a simple but effective warm-up exercise primarily targeting the tibialis anterior (front of the shin). To perform, stand tall and take short, balanced steps forward, ensuring only your heels make contact with the ground. Maximize dorsiflexion by pointing your toes toward the ceiling. Maintain a tall posture, keep your core and glutes engaged, and allow your arms to naturally follow the movement.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Tibialis Anterior
Secondary Muscles
Glutes, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTibialis Anterior
10/10Tibialis Anterior
Glutes
3/10Abs
3/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds • Rest between sets or transition to the next warm-up drill.
How to Perform
Stand tall with feet hip-width apart, maintaining an upright posture. Engage your core and glutes. Actively pull your toes up toward your shins, maximizing dorsiflexion.
- Take a short step forward, ensuring only your heel contacts the ground.
- Keep your toes elevated and pointed toward the ceiling throughout the step.
- Maintain a tall, balanced posture and controlled movement.
- Continue walking for the prescribed distance or time, focusing on shin contraction.
Coaching Tips
Form Cues
- Toes to the sky.
- Walk tall and balanced.
- Short, controlled steps.
- Drive through the heel.
Breathing
Breathe naturally and rhythmically throughout the walk; maintain core bracing for stability.
Range of Motion
Maintain maximal active dorsiflexion of the ankle, ensuring the toes never drop toward the floor.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the shins (shin splints).
Spotting
Not recommended; this is a self-correcting exercise.
Common Mistakes
- Letting the toes relax and drop.
- Leaning the torso backward.
- Taking steps that are too long or fast.
When to Avoid
- Acute shin splints or severe ankle pain.
- Recent ankle sprain or fracture.
Flexibility Needed
- Basic active ankle dorsiflexion.
Build Up First
- Ability to stand and walk unassisted.
Also known as
Toe Up Walk, Dorsiflexion Walk, Shin Walk
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