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Smith Toe Raise

A loaded toe raise under the Smith bar that trains the tibialis anterior on the front of the shin, useful for ankle balance and shin durability.

LegsMachineAnkle dorsiflexion
GoLightWeight mediasmith-toe-raise

Demonstration coming soon

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Primary

Tibialis anterior

Secondary

Ankle dorsiflexorsCalvesCore

Equipment

Machine

Pattern

Ankle dorsiflexion

Setup

  1. 01Set the Smith bar to shoulder height and use a light load.
  2. 02Place the bar across the upper traps and stand with heels on the floor or a low block.
  3. 03Shift the weight back onto the heels with the toes free to move.
  4. 04Keep a soft knee bend and a tall torso.

Execution

  1. 01Lift the toes and forefeet as high as possible while the heels stay planted.
  2. 02Pause briefly at the top with the shins fully contracted.
  3. 03Lower the toes under control until they nearly touch the floor.
  4. 04Repeat with a steady tempo and no rocking.

Checkpoints

  • -Heels never leave the floor or block.
  • -The lift comes from the ankles, not from leaning back further.
  • -The shin muscles are doing the work, felt along the front of the lower leg.
  • -Hips stay quiet under the fixed bar.

Common mistakes

  • -Loading too heavy and cutting the toe lift short.
  • -Rocking the hips backward to fake range.
  • -Letting the toes slam down between reps.
  • -Bending the knees and turning it into a partial squat.

Programming notes

  • -Use 2 to 3 sets of 12 to 20 reps; the tibialis responds to higher reps.
  • -Pair it with calf raises to train both sides of the ankle in one block.
  • -Useful as accessory work for runners and for balancing heavy calf training.

Related exercises

Smith Standing Leg Calf Raise

Machine / Legs

Smith Reverse Calf Raises

Machine / Legs

Single-Leg Band Reverse Calf Raise

Band / Legs

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