Leaning against a wall and lifting the toes toward the shins trains the tibialis anterior, the muscle at the front of the shin. Strong shins help with running, ankle stability and preventing shin splints.
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3
Sets
20
Reps
Bodyweight
Equipment
3.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Tibialis
📋 How To Perform Tibialis Raise
1
Stand with your back against a wall, heels a short distance out.
2
Keep your heels planted, lift your toes and the front of your feet up as high as possible.
3
Squeeze at the top, then lower slowly back down.
4
This targets the tibialis anterior (front of the shin), balancing out calf work.
5
Use bodyweight only, or add light resistance with a band across your feet.
💡 Benefits of Tibialis Raise
Balances the calf muscles at the back of the lower leg with strength at the front, which supports the ankle and reduces overuse problems. It also helps with the landing phase of running and jumping.
📈 Sets, Reps & Programming
Do 3 sets of 15 to 25 reps with a slow tempo. Stand with the heels about a foot from the wall and lift the toes as high as you can.
⚠️ Common Mistakes to Avoid
Using momentum instead of controlled lifts
Not lifting the toes high enough
Lifting the knees or bending at the hips
✅ Pro Tips
Lean back against a wall with the heels on the floor
Lift the toes and pause for a second at the top
🛡️ Safety Notes
Safe and gentle. Start with bodyweight, and stop if you feel pain in the front of the shin.
🔁 Progressions & Regressions
Make it harderuse a tibialis bar or add weight on the feet.
