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Tibialis Raise

Pulling the toes up against gravity or a wall. Builds the shin muscle that protects the knee and balances heavy calf training.

BeginnerBodyweight / wall3 × 15–25
Tibialis Raise demonstration thumbnail — Tibialis Raise
Tibialis anteriorBodyweight / wall

Tibialis Raise

Demo · Wade Bass

Verified Tibialis Raise demonstration by Wade Bass. Click to play.

How to do the Tibialis Raise

  1. 1Heels a step from the wall, back against it
  2. 2Pull the toes up as high as possible
  3. 3Slow down on the lowering
  4. 4Burn is normal

Benefits of the Tibialis Raise

  • Builds strength and size in the tibialis anterior through a full, controlled range of motion
  • Also trains ankle stabilizers as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services