Heel walks involve walking while keeping your weight on your heels. Here's how to perform them correctly, according to the provided video reference:
Heel Walking Technique
The video from YouTube titled "Exercises with an Athletic Trainer: Heel Walking" ([Part of a video titled Exercises with an Athletic Trainer: Heel Walking - YouTube]) outlines a specific method for heel walks:
Steps for Heel Walks:
- Starting Position: Stand upright with your feet flat on the floor.
- Lift Your Toes: Lift the front of your feet, so only your heels are touching the ground.
- Walking Forward: Take 20 slow steps forward, ensuring all your weight is on your heels.
- Walking Backwards: Once you have completed the 20 steps forward, remain on your heels and take 20 steps backward.
- Sets: Repeat this whole sequence as one set. Aim for about two to three sets in total.
Example:
| Step | Description |
|---|---|
| 1 | Stand up straight |
| 2 | Lift your toes off the ground |
| 3 | Walk 20 steps forward on your heels |
| 4 | Walk 20 steps backward on your heels |
| 5 | Repeat for 2–3 sets |
Key Points
- Slow and Controlled: Take your steps slowly to maintain balance and focus on the heel contact.
- Upright Posture: Maintain an upright posture throughout the exercise.
- Heel Focus: Ensure that all your weight is on the heel for an effective exercise.
- Number of Steps: Follow the recommended 20 steps for both forward and backward movements.
- Number of Sets: Complete 2-3 sets for an effective workout, as suggested.
By following these steps, you'll be able to do heel walks correctly and safely.
