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Exercise guide
Heel-to-Toe Walk
A balance and coordination drill walked along an imaginary line, placing the heel of each step directly against the toes of the other foot so the base of support narrows to almost nothing.
What this exercise works
- Muscles
- gluteus medius · soleus · gastrocnemius · quadriceps · transverse abdominis
- Goals
- rehabilitation · mobility
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height.
- Step forward and place your heel directly in front of — and touching — the toes of the standing foot.
- Shift your weight onto the front foot under control, pausing for a moment before the next step.
- Bring the back foot through and place it heel to toe again, staying on the line rather than stepping around it.
- Look ahead at a fixed point instead of down at your feet, and use your arms to correct any wobble.
- Walk the desired number of steps, then turn around and walk back.
Technique cues and common mistakes
- Go slowly. Rushing turns it into ordinary walking on a narrow line and removes the balance demand entirely.
Make the movement easier or harder
- If you cannot hold the line, walk beside a wall and touch it only when you need it — that is a regression, not a failure.
- Make it harder by folding your arms across your chest, and harder again by doing it with your eyes closed near a wall.