Calves
Heel Walk
The Heel Walk is a strength exercise with no equipment for your calves. Share of the load in the Zulta muscle model: tibialis anterior 88%.
Level: BeginnerEquipment: BodyweightSingle-joint (isolation)
How to do it
- Clear a straight path of about 10 to 20 metres on a flat floor.
- Stand tall and lift the toes and the front of both feet off the floor, balancing on the heels.
- Keep the knees almost straight and the arms relaxed.
- Walk forward in short steps on the heels for 30 to 60 seconds, keeping the toes pulled up.
- Lower the forefeet when the time is up, breathing steadily throughout.
Tips
- Pull the toes toward the shins as hard as you can on every step.
- Keep the steps short so you stay upright.
Common mistakes
- Letting the toes drop and touch the floor.
- Sticking the hips back to balance.
- Bending the knees deeply.
Muscles worked by the Heel Walk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the toes up toward the shin is dorsiflexion, done almost entirely by tibialis anterior.
Heel Walk alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Heel Walk work?
Mainly the tibialis anterior.
Is the Heel Walk good for beginners?
Yes. The Heel Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Heel Walk?
For example the Reverse Calf Raise and Tibialis Raise. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.