Scan to open on your phonegymvim.app/exercises/heel-and-toe-walks

Heel and Toe Walks 11s · no sound

Heel and Toe Walks

Gait drill that walks first on the balls of the feet, then back on the heels with the toes lifted.

Primary muscle
Calves
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation, Mobility
Share

How to do it

  1. Stand tall with the feet together and the arms hanging at the sides.
  2. Rise onto the balls of both feet and walk forward with short steps, heels high.
  3. Turn around at the end of the lane.
  4. Pull both toes up and walk back on the heels only, forefeet off the floor.
  5. Keep the torso upright and the steps short during both phases.
  6. Do not roll through a normal heel-to-toe gait in either half.

Common mistakes

  • Letting the heels kiss the floor during the toe-walking phase.
  • Dropping the toes during the heel-walking phase so it becomes a normal walk.
  • Leaning the trunk back to fake more dorsiflexion.
  • Taking long strides that force a heel-to-toe roll.

Muscles worked

Primary
Calves

Similar exercises

Bent-Knee Soleus Raise Beginner Bent-Knee Soleus Raise Calves Bodyweight Bodyweight Donkey Calf Raise Beginner Bodyweight Donkey Calf Raise Calves Bodyweight Eccentric Calf Lowers Beginner Eccentric Calf Lowers Calves Bodyweight Seated Ankle Circles Beginner Seated Ankle Circles Calves Bodyweight Single-Leg Standing Calf Raise Beginner Single-Leg Standing Calf Raise Calves Bodyweight

Good to know

What muscles does the Heel and Toe Walks work?
Mainly the calves.
What equipment do you need for the Heel and Toe Walks?
None. It is a bodyweight exercise.
Is the Heel and Toe Walks good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod