Heel walks are a simple yet effective exercise designed to strengthen the muscles in the lower legs, particularly the tibialis anterior. They also improve ankle stability, balance, and coordination. Below are detailed instructions, benefits, and muscles targeted by heel walks:

How to Perform Heel Walks

1. Starting Position:
   • Stand upright with your chest lifted and back straight.
   • Place your feet shoulder-width apart.
   • Rock back onto your heels, lifting your toes off the ground.

2. Walking Movement:

1. • Begin walking forward while keeping your toes pointed toward the ceiling (this creates maximum dorsiflexion in the ankle).
   • Take small, controlled steps forward, staying balanced on your heels.
   • Keep your knees straight and avoid sticking your glutes out.
   • For added stability, perform this exercise near a surface you can hold onto if needed.

3. Sets and Repetitions:

1. • Perform 20–30 steps forward or walk for 30 seconds.
   • Repeat for 2–3 sets daily.

4. Variation:

1. • Walk backward on your heels for an additional challenge.

Muscles Targeted

• Tibialis Anterior: The primary muscle worked, located along the front of the shin. It plays a crucial role in ankle dorsiflexion (lifting the toes upward).
• Calf Muscles (Gastrocnemius and Soleus): These muscles are stretched during heel walks.
• Foot Extensors: Strengthened as you lift your toes off the ground.
• Ankle Ligaments and Tendons: Activated to improve stability and mobility.

Benefits of Heel Walks

1. Strengthens Tibialis Anterior:
   • Helps protect the knees and ankles by reducing excessive impact during activities like walking, running, or jumping.

2. Improves Ankle Stability:

1. • Strengthens ligaments and tendons around the ankle, reducing the risk of sprains or injuries.

3. Enhances Balance and Coordination:

1. • Promotes better control over lower body movements.

4. Reduces Risk of Injuries:

1. • Helps prevent shin splints, plantar fasciitis, and other lower leg issues.

5. No Equipment Needed:

1. • Can be performed anywhere without requiring special equipment or much space.

Tips for Proper Execution

• Keep your upper body tall and gaze forward throughout the exercise.
• Engage your core and glutes to maintain balance.
• Avoid rushing; focus on slow, controlled movements.
• Stop if you feel discomfort or fatigue in the shin area.

Heel walks are ideal for athletes, runners, or anyone looking to strengthen their lower legs and improve ankle health. They can also be included in warm-up routines or rehabilitation programs for lower leg injuries.