ClapMove · clapmove.com
Exercise handout — move better, feel better.
Toe Walks
Walk on toes with heels lifted to build calf endurance. Complements heel walks for balanced ankle strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-60 seconds per set
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Rise up onto balls of feet
- Lift heels as high as comfortable
No image for this step. Follow the written instruction.
Step 1 of 4
Rise onto balls of feet
No image for this step. Follow the written instruction.
Step 2 of 4
Take small steps forward on toes
No image for this step. Follow the written instruction.
Step 3 of 4
Keep heels elevated entire time
No image for this step. Follow the written instruction.
Step 4 of 4
Continue for 20-60 seconds
Breathing
- Breathe naturally throughout
Form Cues
- Stay tall - don't lean forward
- Take small controlled steps
- Feel calf muscles working
- Keep good posture
Common Mistakes to Avoid
- Heels dropping between steps
- Leaning forward
- Taking too big steps
- Losing balance
Safety Information
May fatigue calves quickly initially. Stay near support if balance concern.
Progressions
Longer duration, backward toe walking, holding weights
Regressions
Shorter distance, lower heel height, support nearby
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.