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Tibialis Raise

A toe-raise exercise that lifts the forefoot toward the shin to strengthen the tibialis anterior, supporting shin health and ankle control.

LegsBodyweightAnkle dorsiflexion
GoLightWeight mediatibialis-raise

Demonstration coming soon

Primary

Tibialis anterior

Secondary

Ankle dorsiflexorsFoot intrinsics

Equipment

Bodyweight

Pattern

Ankle dorsiflexion

Setup

  1. 01Lean your back against a wall with the feet about a foot-length or more in front of you.
  2. 02Keep the legs straight and weight resting through the heels.
  3. 03Stand tall with the core lightly braced.

Execution

  1. 01Lift the toes and forefeet as high toward the shins as possible.
  2. 02Pause briefly at the top of the raise.
  3. 03Lower the forefeet under control until they nearly touch the floor.
  4. 04Repeat without letting the toes rest between reps.

Checkpoints

  • -Heels stay planted for the entire set.
  • -The pull comes from the front of the shin, not from rocking the body.
  • -Full range every rep, toes as high as they can go.
  • -Tempo stays controlled on the way down.

Common mistakes

  • -Standing too close to the wall, which shortens the range.
  • -Bouncing the toes with momentum.
  • -Bending the knees to make the lift easier.
  • -Stopping the set before the shins actually fatigue.

Programming notes

  • -Use 2 to 4 sets of 15 to 25 reps; the tibialis responds well to high reps.
  • -Progress by stepping the feet further from the wall or holding a dumbbell on the forefoot.
  • -Balance it against calf raises to keep the ankle strong in both directions.

Related exercises

Standing Calf Raise

Machine / Legs

Seated Calf Raise

Machine / Legs

Ankle Circles

Bodyweight / Legs

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