Tibialis Raise

Muscle Groups Involved

Tibialis - Primary

Highlights

Rest your glutes against a wall.
Place your feet about a foot away from the wall.
Lift your toes and feet fully at the top and pause briefly.
Lower slowly under control. It should be a quiet exercise!
Keep your feet straight and don't let them turn out during the exercise.

Description

The tibialis raise is an underappreciated exercise for improving knee and ankle health as well as athleticism. It focuses on the tibialis anterior muscle that is located in the front of your shin. Strengthening this muscle can also help prevent shin splints. To perform the Tibialis Raise starting in a standing position with your feet about 12 inches from the wall and a few inches apart. Lean against the wall making contact with your buttocks and place your bodyweight on your heels. Lock your knees fully by extending them so that your legs are totally straight. Begin the exercise by raising your toes and lifting the balls of your feet as high as you can off the floor. Pause briefly at the top and squeeze. Lower yourself under control to the starting position and repeat.

Common Mistakes

Do not use inertia. Instead use controlled motion throughout the entire mov

Do not use inertia. Instead use controlled motion throughout the entire movement. Do not “touch and go” at the top of the repetition. Squeeze at the top of the movement to get the most out of the repetition. Do not let your feet fall or flop to the floor. You are stronger in the eccentric or lowering portion of the movement so slow that part down to get the most out of the exercise.

Pro Tips

Your Tibialis Anterior muscle can be thought of as the suspension for your

Your Tibialis Anterior muscle can be thought of as the suspension for your lower leg and can help prevent injuries to the knees and ankles especially for running and jumping. Performing the exercise with your feet farther away from the wall increases the difficulty while bringing them closer to the wall will decrease the difficulty so scale to your abilities.

Purpose

The tibialis anterior muscle is often neglected by most bodybuilders but wi

The tibialis anterior muscle is often neglected by most bodybuilders but will be prominent in athletes that are adept at running and jumping. Developing this muscle will bring balance to your lower leg and help you stand out because this muscle is so rarely well developed.

Form

Watch your feet while you perform the exercise to make sure that your toes

Watch your feet while you perform the exercise to make sure that your toes are not turning in or out or that you are not unevenly raising your big toe more than your pinky or vice versa. Your knees should be fully locked or extended throughout the movement.