Tibialis Raise tutorial
In this exercise you lean against a wall and lift your toes to strengthen the muscle at the front of your shin. That muscle plays a part in walking and running and is often left out of programs.
How to perform
- Stand with your back to a wall and your feet about 30 centimetres in front of it.
- Lean your hips and back against the wall and keep your knees straight.
- Keeping your heels down, lift your toes as high as you can.
- Pause for a moment at the top.
- Lower your toes slowly without fully relaxing, then repeat.
Breathing: Exhale as you lift your toes and inhale as you lower them.
Key tips
- The farther your feet are from the wall, the harder it gets.
- Sets of 15 to 25 reps work well.
- Useful for runners as part of a warm-up or at the end of training.
Common mistakes
- Bending the knees.
- Moving fast without control.
- Letting the heels lift off the floor.
Safety: This exercise is usually low-risk. If your shin pain sits at one spot on the bone or does not improve with rest, see a doctor instead of training through it.
CalvesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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