Legs · Bodyweight
Heel Walks
How to do the heel walks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Gait
- Mechanic
- Compound
How to do it
Stand tall with feet together. Lift your toes off the ground so you're balanced on your heels. Walk forward on your heels for 10-15 steps, keeping your toes lifted and maintaining balance.
- 1Feel your tibialis anterior and shin muscles working as you walk on your heels
- 2Keep your legs straight and toes lifted to emphasize the front of your lower legs
- 3Maintain an upright posture and engage your core for balance
Common mistakes
- Avoid leaning back or slouching
- Don't let your toes touch down; keep them elevated
- Avoid overstriding; take controlled small steps
Muscles worked
The heel walks works the quads, glutes, hamstrings, upper abs, and calves.
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the heel walks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.