Heel walk

Barefoot Conditioning Capacity

Heel Walk


  • Develop the capacity of the shin muscles and toe extensors


Heel walk – travel forwards with the weight rocked back on to your heels and the ball of your foot off the ground.

  • Pull your toes tight to your shins so your weight is through your heels and toes and the ball of the foot is off the ground

  • Push your hips back slightly to maintain balance

  • Without allowing your toes near the ground, walk forwards on your heels

  • Take small steps forwards of about a foot in length


  • 2 x 10m performed as a pair with another barefoot exercise


  • Perform a duck walk: turn your toes outwards by rotating your ankles, and walk forwards with your feet in this position