How far should a beginner heel walk?

Start with 3 to 4 rounds of about 15 yards or 15 to 20 seconds, since the shins fatigue faster here than the calves do on a toe walk. Rest until the burning eases, then add a little distance each week rather than pushing through a dropped toe position.

How do I make the heel walk easier or harder?

To make it easier, shorten the distance or hold a wall for light support so you can focus on keeping the toes lifted. To make it harder, add distance, slow the steps down, or add a light ankle weight once the shins tolerate the basic version well.

What is the heel walk good for and when is it a poor fit?

It strengthens the tibialis anterior, the shin muscle that lifts your foot on every stride and helps protect the shin and knee for runners and jumpers. It is a poor fit for anyone with diagnosed shin splints in the acute, painful stage, since loading the exact muscle that is already irritated can slow the recovery down.

Beginner

Heel Walk

Lifting the toes and walking on the heels holds the tibialis anterior in a hard dorsiflexed contraction the whole way, which builds shin strength that most lower-leg training ignores. Strong dorsiflexors balance the calves, support the arch, and help protect the shins and knees for runners and jumpers. It needs no equipment and is a perfect counterpart to toe walks in a warm-up or shin-health block.

Equipment: Body Weight
Body part: Calves
Type: Functional, Strength
Browse by muscle: Tibialis Anterior

How to do it

1
Stand tall and pull your toes and forefeet up toward your shins so only your heels are on the floor.
2
Keep your knees straight and your core braced.
3
Walk forward in small steps while keeping the toes lifted high.
4
Hold the front of the shins tight throughout the walk.
5
Cover a set distance or time, then set the feet down and rest.
6
Keep the pace controlled and the posture tall.

Tips

Pull the toes up as high as you can and refuse to let them drop mid-walk.
Stay upright rather than sitting back to keep balance honest.
Start with short distances; the shins fatigue quickly at first.

Variations

Common mistakes

The steps shorten to a shuffle to keep from tipping, which is a sign the toes have already started to drop rather than a balance issue on its own.
The knees bend to make lifting the toes feel easier, which takes tension off the shin and hides how hard the tibialis is actually working.
Letting the arms flail for balance instead of staying tall through the trunk means the shins get a shorter, choppier contraction with every step.
Pushing through a sharp pull at the front of the shin instead of stopping is how this one turns into a strain rather than a strength gain.

Frequently asked

How far should a beginner heel walk?: Start with 3 to 4 rounds of about 15 yards or 15 to 20 seconds, since the shins fatigue faster here than the calves do on a toe walk. Rest until the burning eases, then add a little distance each week rather than pushing through a dropped toe position.
How do I make the heel walk easier or harder?: To make it easier, shorten the distance or hold a wall for light support so you can focus on keeping the toes lifted. To make it harder, add distance, slow the steps down, or add a light ankle weight once the shins tolerate the basic version well.
What is the heel walk good for and when is it a poor fit?: It strengthens the tibialis anterior, the shin muscle that lifts your foot on every stride and helps protect the shin and knee for runners and jumpers. It is a poor fit for anyone with diagnosed shin splints in the acute, painful stage, since loading the exact muscle that is already irritated can slow the recovery down.

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