How to Do the Tibialis Raise
The tibialis raise strengthens the muscle on the front of your shin that lifts your toes. It is a simple, low-impact addition for lifters who train calves hard and want balanced lower-leg strength, or for runners and walkers who get shin soreness.
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Muscles worked
Primary
- Tibialis
Secondary
- None to speak of
How to do the Tibialis Raise
- 1
Lean your back against a wall with your feet about a foot in front of you.
- 2
Keep your legs straight and your heels firmly on the floor.
- 3
Pull your toes up toward your shins as high as you can.
- 4
Squeeze the front of your shins at the top for a second.
- 5
Lower your toes slowly until they touch the floor.
- 6
Repeat for the full set without letting your heels slide.
Form cues to remember
- Heels stay planted
- Pull toes toward your shins
- Squeeze at the top
- Lower slowly, no dropping
Tibialis Raise video tutorial
Common mistakes
Letting the heels lift
Plant your heels and move only at the ankle.
Moving too fast
Take two seconds up and two seconds down.
Standing too close to the wall
Step your feet farther forward so your ankles can move freely.
Stopping short at the top
Pull your toes up until the shin muscle fully contracts.
Sets and reps
| Muscle growth | 2–3 sets of 15–25 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 25–40 reps, 30–45 sec rest |
| Strength | 3 sets of 10–15 reps with a tibialis bar or machine, 60–90 sec rest |
Build up slowly if the front of your shins has been tender, since the muscle is not used to direct work. Stop if you feel sharp pain rather than muscle burn.
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Tibialis Raise FAQ
What does the tibialis raise work?
It works the tibialis anterior, the muscle on the front of your shin that pulls your foot upward. It is the opposite action to a calf raise.
Why do I feel a burn in my shins during tibialis raises?
That burn is the muscle fatiguing, which is normal, because the tibialis anterior does not get much direct training. Keep reps controlled and stop the set if the feeling turns sharp.
How do I add weight to the tibialis raise?
Use a tibialis machine or bar, or loop a band or hang a light plate over your feet. Most people get plenty from bodyweight and higher reps at first.