How to do it:

  • Stand tall with your feet hip-width apart.

  • Lift your toes off the ground so you’re balancing on your heels.

  • Keep your knees slightly bent and your core engaged.

  • Walk forward on your heels for 10–20 steps, keeping your toes lifted the entire time.

  • Rest, then repeat for 2–3 rounds.

Why it’s effective:

Heel walking activates and strengthens the muscles that lift the toes, which are often underused. This helps improve ankle control, reduce the risk of tripping, and support balance during walking or running.

Common benefits:

Strengthens the anterior lower leg muscles, improves ankle stability and coordination, helps prevent shin splints and ankle injuries, enhances balance and posture and supports better walking and running mechanics.