Strength Training · Bodybuilding
Machine Tibialis Raise
The machine tibialis raise strengthens the front of your lower legs by lifting your forefeet toward your shins against resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the machine so your ankles line up with its pivot.
- Sit with your heels on the designated supports.
- Position your forefeet beneath the resistance pad.
- Lower your forefeet into a comfortable toes-down starting position.
- Lift your forefeet toward your shins as far as you comfortably can.
- Lower the lever slowly back to the starting position.
Form cues
- Keep your knees still.
- Pause briefly at the top.
Common mistakes
- Lifting your heelsKeep your heels pressed into their supports throughout the repetition.
- Curling your toesKeep your toes relaxed so the movement comes from your ankles rather than gripping the pad.
- Rocking your torsoReduce the resistance until you can move the lever without leaning backward.
Safety
Excessive resistance or forced ankle motion can irritate the front of the ankle and its tendons. Removing your feet while the lever is loaded can let it drop suddenly.
- Make fit adjustments while the machine is unloaded.
- Begin with light resistance before increasing the load gradually.
- Release your feet only after the lever rests securely on its stop.
- Stop the set if you feel sharp pain or pinching at the ankle.
If you have ongoing ankle pain or a recent foot or ankle injury, ask a physiotherapist or doctor before adding resistance.
Muscles worked
Primary muscles
Equipment
- Tibialis Raise Machine
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Choose a load that leaves you able to complete another two controlled repetitions.