How to walk in heels: technique, shoes and a practice plan

Heels change the whole walk: your weight shifts forward, your foot has less support and your legs and core have to hold the balance. Even someone who walks well can feel unsure the first time in a high heel. The good news is that learning how to walk in high heels takes a few weeks of practice.

We wrote this guide from the experience of the Supermodels agency: models walk in heels at every casting and show, often in shoes that are not theirs, so we teach a solid technique from the first lesson. The runway itself is covered in our guide on how to walk like a model; this one is about walking in heels day to day and at events.

Technique: how to walk in heels

1. Posture first. Shoulders down and back, stomach lightly in, chin parallel to the floor. Heels tip the body forward, and without a firm core you start to lean and bend your knees.
2. Heel, then the ball of the foot. Put the heel down first and roll the weight smoothly forward. With a very high heel the two movements almost merge, but the heel still lands first.
3. A short step. Your step should be shorter than in trainers. A long stride makes the foot land at an angle and the heel slips.
4. Knees nearly straight. Bent knees are the most common giveaway of an unsure walk. Keep them soft but not crouched.
5. Feet close to one line. In everyday life walking almost on one line is enough; a perfect runway line is not needed on the street.
6. Loose arms. A natural arm swing helps your balance. Carry a bag on the shoulder or in the crook of the elbow so it does not pull you to one side.
7. Eyes ahead. Looking at your feet drops your head and breaks your posture. Scan the ground a few metres ahead instead.

That is also how to walk like a model in heels: the same technique, plus the runway line and the end pose.

Which heel to start with

Heel	Difficulty	Good for
Block heel (3–6 cm)	Easiest	Starting out, long days, work
Kitten heel (3–5 cm)	Easy	The office, elegance without much height
Mid stiletto (6–8 cm)	Medium	Evenings, events, castings
High stiletto (9 cm and up)	Hardest	Once your walk is steady; runway, shoots
Platform	Depends on the difference between heel and front	Height with a smaller foot angle

The fit matters more than the height. Good heels do not slip off at the back, your toes do not press into the front, and a strap or fastening holds the ankle. Try shoes on in the afternoon when your feet are slightly swollen, and walk on a hard floor in the shop, not only on the carpet. To compare shoe sizes between countries, use our size guide.

How to walk in stilettos on stairs, cobbles and grates

• Up the stairs: put the whole foot on the step, not only the front, and use the handrail.
• Down the stairs: go slower, keep your weight slightly back and look at the steps.
• Cobbles and grates: place the heel carefully or walk more on the ball of the foot so a thin heel does not get stuck.
• Grass and sand: a block heel or platform works better here; a stiletto sinks.
• Slippery floors: scuff new soles on a rough surface or add anti-slip sole stickers.

A two-week practice plan

1. Days 1–3. Ten minutes at home in lower heels: stand, cross the room, check your posture.
2. Days 4–7. A line on the floor, heel-to-toe steps, short strides. Film yourself from the side.
3. Days 8–10. Stairs, turns, stopping. Try walking to music.
4. Days 11–14. First short walk outside or in a shop. If it goes well, move up to a higher heel.

Break in the shoes you plan to wear to an important event at home beforehand. Plasters and silicone pads help with rubbing, and leather shoes can be stretched a little by wearing them with thick socks.

How to walk in heels without pain

• Do not jump between very different heights every day; alternating heels and flats is kinder to your feet.
• For a long event, bring flats for the journey and for when you no longer need to stand.
• Silicone pads under the ball of the foot reduce pressure, and heel grips stop the shoe slipping.
• After a day in heels, stretch your calves and feet: stand on a step and lower your heels.
• If your feet, knees or back hurt all the time, lower the heel and see a doctor or podiatrist.

Model tips for castings and shoots

Heels are expected at model castings, so agencies advise owning one pair of plain black heels you walk in firmly. A mid heel and a confident walk beat a tall stiletto with bent knees. At shoots and shows the client provides the shoes, so it pays to be able to walk in uncomfortable pairs too, and solid technique is what gets you through. How to walk the runway is in our guide on how to walk like a model, and how castings work is in how to prepare for a model casting.

The walk, posing and casting preparation are at the core of the Supermodels Masterclass, led by Jurgita Kiguolė, head of Supermodels. It teaches posing, the runway walk and how to prepare for a casting, and its fourth module works on confidence. The course is in Lithuanian.

Supermodels Masterclass: posing, the runway, castings (in Lithuanian)

FAQ

How do you walk in heels?

Keep a straight posture, step from heel to toe, take shorter steps, keep the knees nearly straight and look ahead. Start with a stable, lower heel.

How fast can you learn to walk in high heels?

With 10 to 15 minutes of practice a day at home, the basics take about two weeks. Start with a lower heel and move to a stiletto later.

Why do my knees bend when I walk in heels?

Usually the heel is too high, the posture too weak or the step too long. Lower the heel, shorten the step and work on your core.

Which heels are best for beginners?

A block heel or a low kitten heel (3 to 5 cm) with a strap or fastening that holds the ankle. Move to stilettos once your walk is steady.

How do I walk in heels without pain?

Choose the right size, use silicone pads, alternate heel heights and carry flats to change into. If it hurts all the time, lower the heel and see a doctor.

How do I walk up and down stairs in heels?

Going up, put your whole foot on the step; going down, slow down, keep your weight slightly back and hold the handrail.