Exercise guide · Legs & Glutes

Tibialis Raise

Tibialis raises strengthen the muscles along the front of your shin by dorsiflexing your ankle—pulling your toes toward your shin. They are often done seated against a wall or standing with toes on an incline board.

Targets: Calves
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Tibialis Raise

Sit on a bench with legs extended, heels on the floor and back against a wall—or stand with heels on the floor and toes elevated on a low incline board or wedge.
Keep heels planted and raise your toes as high as possible toward your shins.
Pause briefly at the top and feel the work along the front of your lower leg.
Lower your toes under control without letting them slap the floor or board.
Repeat for your target reps with a smooth, steady tempo.
Optional: hold a light dumbbell between your feet for more load when bodyweight feels easy.

Form cues

Lift toes straight up, not outward
Heels stay down throughout the rep
Short pause at the top
Slow, controlled lowering

Common mistakes

Rocking the whole lower leg instead of moving at the ankle
Letting toes drop passively without control
Standing too far from the wall so the angle is wrong
Using heavy load before you can control the motion

Muscles worked

Primary

Calves

Secondary

None significant

Safety: Start with bodyweight only. Reduce range or load if you feel pinching along the front of the ankle.

Alternatives

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