Tibialis Raise
BWBodyweightStrength
No video available
The Tibialis Raise is a bodyweight strength exercise that targets the tibialis anterior muscle on the front of the lower leg by lifting the toes upward while keeping the heels grounded, often performed standing against a wall or seated with knees bent. Its primary purpose is to strengthen the shin muscles, improve ankle stability, and prevent imbalances that contribute to shin splints or foot drop. Ideal for runners, athletes, and anyone seeking better lower leg endurance and injury prevention, it requires no equipment beyond a stable surface.
How to Perform Tibialis Raise
- 1Stand tall with feet hip-width apart, knees slightly bent, and arms relaxed at your sides or hands on hips for balance.
- 2Shift weight to one foot and lift the other foot slightly off the ground, keeping toes pointing forward.
- 3Dorsiflex your ankle on the lifted foot, pulling toes upward toward your shin as high as possible.
- 4Inhale as you prepare, then exhale as you lift toes upward with control.
- 5Pause briefly at the top for 1 second, squeezing the front of your shin.
- 6Inhale as you slowly lower toes back to neutral position without letting heel drop.
- 7Repeat for desired reps, then switch to the other leg.
- 8Key form tips: Keep knee straight but not locked; move only at the ankle—avoid swinging leg or body. Common mistakes: Using momentum instead of slow control, or leaning backward—stay upright and stable.
