Lift your toes toward your shins using dorsiflexion to strengthen the tibialis anterior and the front of the lower leg. Perform the movement slowly and control the return to the start position.
How to do the Tibialis Raise (Bodyweight)#
- Sit on a chair or stand with your heels planted and feet flat on the floor.
- Keep your knees and hips still and pull your toes and forefoot up toward your shins.
- Pause briefly at the top with tension in the front of your lower leg.
- Lower your toes back down under control until your foot returns to flat.
- Repeat for the chosen number of repetitions without bouncing.
Muscles worked#
- Primary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Lifting the heels off the ground instead of dorsiflexing the ankle.
- Using hip or knee movement to create the motion.
- Bouncing at the top rather than controlling the eccentric phase.
- Letting the foot roll inward or outward during the raise.
