Strength Training · Bodybuilding · Calisthenics
Tibialis Raise
The tibialis raise strengthens the front of your shins by lifting your toes and forefeet while your heels stay planted. This bodyweight version uses a wall for support.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lean your back against a wall.
- Place your feet hip-width apart, a short step in front of the wall.
- Lift your toes and forefeet toward your shins while keeping your heels on the floor.
- Pause briefly at the top.
- Lower your forefeet slowly until your whole feet rest on the floor.
Form cues
- Keep your hips still.
- Point your toes straight ahead.
Common mistakes
- Lifting only your toesBring the balls of your feet off the floor rather than just extending your toes.
- Pumping your kneesKeep the same slight bend in your knees throughout the repetition.
Safety
Increasing volume too quickly can irritate the muscles or tendons at the front of your lower leg. Forcing the top position may cause pinching at the front of your ankle.
- Start with your feet closer to the wall to reduce the effort.
- End the set when you can no longer control the lowering.
- Use a smaller range if your ankle pinches; stop if discomfort continues.
If you have ongoing shin or ankle pain, ask a physiotherapist or doctor for guidance before adding this exercise.
Muscles worked
Primary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough strength left for a few more controlled repetitions.