Tibialis Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand with your back and hips flat against a wall, extending your legs straight in front of you.
• Position your heels a comfortable distance away from the wall to set the level of resistance.
• Pull your toes up toward your shins as high as possible, pausing briefly at the peak contraction.
• Lower your feet back to the floor under control until the soles of your feet are flat.

Common mistakes

• Bending the knees to assist the movement instead of keeping the legs straight.
• Using momentum or bouncing the feet off the floor instead of performing controlled reps.
• Placing the feet too close to the wall, which makes the movement too easy to be effective.

Frequently asked questions

What muscles do tibialis raises target?

They primarily target the tibialis anterior, which is the muscle on the front of the shin.

Can I perform this exercise without a wall?

Yes, you can perform it seated on a bench using a tibialis bar or a dumbbell secured between your feet.

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