Tibialis Raise
Trains the Shins.
- Equipment
- Bodyweight
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand with your back and backside against a wall, then walk your feet out a short step in front of you, legs straight.
- Keep your heels on the floor and let your weight rest back into the wall.
- Pull your toes and the front of your feet up toward your shins as far as they will go.
- Hold briefly at the top, feeling the tibialis anterior, the muscle down the front of the shin, tighten.
- Lower the toes under control until they touch the floor again.
- Keep the knees straight and your backside on the wall for every repetition.
Common mistakes
- Letting the feet slap down. The lowering half is the tibialis anterior's everyday job, easing the foot down after the heel lands when you walk, and dropping the toes skips it.
- Bending the knees to lift the toes higher. A bent knee lets the shin tip back and fakes range at the ankle; straight legs leave the ankle as the only thing moving.
- Rocking the hips off the wall. Pushing the backside forward moves your weight toward the toes you are trying to lift, and the wall is there so that it cannot.
- Chasing range. The ankle bends upward much less far than it points down, so the movement is short by nature, and forcing past the end of it strains the front of the ankle rather than training the shin.