StrengthIn review

Heel Walk

Short alternating steps on the heels with the toes held off the floor.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Calf
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall on a clear, level floor.
Lift both forefeet while the heels stay down.

Do the rep

Take a short step forward on one heel with the toes raised.
Take the next step on the other heel.
Keep the steps short and lower the forefeet to finish.

What counts as a rep

One rep is one heel step with the forefoot clear of the floor; add left and right steps to one total.

Breathing

Breathe steadily through the steps.

Cues

Toes up.
Take short steps.
Keep the trunk upright.

Common mistakes

Toes dropping
What you seeThe forefoot touches the floor during a step.
FixShorten the step and lift the toes before moving.
Keeping the toes raised defines the heel walk.
Leaning backward
What you seeThe trunk tips backward to lift the toes.
FixStand upright and use smaller steps.
An upright trunk helps control balance.

Stop the set if

Stop if you feel sharp pain.
Stop if you lose balance.
End the set when the toes cannot stay raised.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Tibialis anterior · moderate confidence

Equipment

Bodyweight

Optional: Wall

Stand tall on a clear, level floor. Lift both forefeet while the heels stay down.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_standing_calf_raise, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
The CSV says bilateral. The movement is alternating; add both sides to one total.
Skill tier beginner: One controlled heel step is accessible in a first session. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV allows reps or duration. This ankle row uses bodyweight reps only; timed use is disallowed, as ex_standing_calf_raise.
The CSV ankle family lists calves, tibialis-anterior and forearms-grip. The draft keeps tibialis-anterior as the primary target and drops the other family hints. Review must confirm the anatomy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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