Tibialis Raise
- Beginner
- Bodyweight
The tibialis raise trains dorsiflexion, the action that lifts the foot and controls it back to the ground on every step. Standing with your back and heels against a wall and your feet a step forward, you lift the toes and forefoot as high as they will go and lower them slowly. The wall-supported version is an effective builder for the muscle and responds to two to three sets of fifteen to twenty-five reps. It is beginner-level isolation work, and runners prone to shin splints are a group that commonly benefits from it.
How to do the Tibialis Raise
- Stand with your back and heels flat against a wall.
- Walk your feet a step forward so your body leans back slightly against the wall.
- Brace lightly and keep your knees straight and your heels pinned to the floor.
- Lift your toes and forefeet toward your shins as far as they will travel.
- Pause at the top where the front of the shin is fully contracted.
- Lower the toes back to the floor slowly under control and repeat.
Muscles worked
- Primary:
- Tibialis
Why train it
- Strengthens dorsiflexion, which controls foot landing during walking and running.
- Commonly used to reduce shin splint risk in runners.
- Needs nothing but a wall, so it fits any home or travel program.
Common mistakes
- Letting the heels lift, which turns the movement into a rock rather than a dorsiflexion rep.
- Bending the knees to gain range, which takes the work off the shin.
- Dropping the toes fast, which skips the eccentric phase that gives the exercise its point.
- Standing too close to the wall, which removes the lean and most of the resistance.
Frequently asked questions
What muscles does the Tibialis Raise work?
The Tibialis Raise trains the tibialis, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the tibialis directly.
What equipment do I need for the Tibialis Raise?
None. The Tibialis Raise is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Tibialis Raise suitable for beginners?
Yes. The Tibialis Raise is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Tibialis Raise at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Tibialis Raise one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Tibialis Raise should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.