Tibialis raises might not be the flashiest move in the gym, but they’re one of the most useful. This simple exercise targets a small muscle along the front of your shin. It’s the tibialis anterior, and doing tibialis raises can help with everything from knee pain to ankle stability.
Let’s find out everything there is to know about tibialis raises and how to do them.
What Are Tibialis Raises?
Tibialis raises are a lower-leg exercise that strengthens the tibialis anterior, the long muscle that runs down the front of your shin.
When this muscle contracts, it pulls your toes up toward your shin, a movement called dorsiflexion. This is important for walking, running, jumping, and even climbing stairs.
The exercise itself is simple: you stand, lift your toes off the floor while keeping your heels on the ground, and lower them back down. It can be done with just your body weight, or with extra resistance like dumbbells, resistance bands, or a tib bar.
Let’s find out what the benefits of doing tibialis raises are.
Related Post: Hip Thrust Foot Placement for the Best Results
The Benefits of Tibialis Raises
Tibialis raises bring many benefits to the table, including the following:
-
Knee Support: A strong tibialis anterior helps with deceleration and absorbs shock during movement, which reduces stress on the knees.
-
Ankle Stability: It helps keep your ankles steady and resilient during high-impact activities.
-
Better Balance and Control: It improves your ability to lift your toes during walking and running, reducing the risk of trips and falls.
-
Shin Splint Prevention: Strengthening the shin muscles can help reduce pain in runners and athletes prone to shin splints.
-
Improved Blood Flow: Like most leg exercises, it promotes circulation throughout the lower legs and feet.
How to Do Tibialis Raises (Bodyweight Version)
Here’s how to do tibialis raises the right way:
-
Stand with your back against a wall and walk your feet forward about one to two foot-lengths. Your heels should stay on the floor, and your upper body should be in contact with the wall.
-
Tighten the front of your thighs by pulling your kneecaps up. This helps stabilise your legs.
-
Slowly lift your toes off the ground as high as possible while keeping your heels planted. You’ll feel your shins working.
-
Slowly bring your toes back down. Repeat for 15 to 25 reps.
Beginners should start with one set of 15 reps. Over the course of a few weeks, you can work your way up to multiple sets of 20 to 25 reps.
Related Post: Glute Bridge vs Hip Thrust - Which one is better?
Tips for Getting the Most Out of Tibialis Raises
Let’s go over some tips so you can get the most out of doing tibialis raises.
-
Warm Up First: Always do a light warm-up to get blood flowing before targeting your lower legs.
-
Focus On Control: Don’t rush the movement. The eccentric (lowering) phase is just as important.
-
Maintain Good Posture: Keep your core engaged and your back flat against the wall.
-
Progress Slowly: Add resistance only once you’re comfortable with high-rep bodyweight sets.
If you're using a tib bar or resistance bands, start with light resistance and aim for perfect form. You can also vary foot placement or add pauses at the top for a greater challenge.
Mistakes to Avoid
Even though tibialis raises are simple, it’s easy to do them wrong. Here are some mistakes that you should avoid:
-
Using Momentum: Don’t swing your feet up. Lift and lower slowly to actually work the muscle.
-
Leaning Forward Too Far: You should lean slightly to engage the muscle, but don’t tip too much or you’ll lose proper form.
-
Overtraining Too Soon: The tibialis anterior is a smaller muscle and can be prone to soreness. Don’t jump straight into weighted reps if you’re not ready.
-
Ignoring Discomfort: Some muscle burn is normal, but sharp pain isn’t. If it hurts, back off and reassess your form.
Who Should Do Tibialis Raises?
Tibialis raises are great for almost everyone, but especially beneficial for the following people:
-
Athletes: Especially runners, jumpers, footballers, or anyone doing high-impact sports.
-
Lifters: Strong shins improve squat and deadlift stability.
-
People with knee or shin pain: Strengthening the tibialis anterior helps reduce strain on the joints.
-
Older adults: They help improve balance and reduce the risk of tripping.
-
Rehab patients: It’s a low-impact way to rebuild lower leg strength after injury.
Even if you’re just someone who walks a lot or wants to avoid future joint issues, tib raises are a smart preventative measure.
Tibialis Raises Variations
Once you’ve mastered the wall version, here are some ways to level up your tibialis raises for even better results:
-
Dumbbell Tibialis Raises: Hold a dumbbell between your feet while sitting on a bench and raise your toes in the same motion.
-
Resistance Band Raises: Loop a band over the tops of your feet and anchor it. Pull against the resistance.
-
Tib Bar Exercises: These allow you to load plates for controlled progressive overload. Start light and focus on smooth, full-range reps.
-
Machine-Based Tib Raises: If your gym has one, a tibialis raise machine offers consistent resistance and is beginner-friendly.
Each variation allows you to challenge the muscle differently and progress as your strength improves.
Related Post: 10 Glute Ham Raise Alternative Exercises
Conclusion
Tibialis raises might not be the first thing you think of when building a workout plan, but they’re one of the most important tools for lower-leg strength and knee health.
They help you walk, run, lift, and jump with more control and less risk of injury. Best of all, they’re easy to do anywhere, don’t require much time, and can make a big difference in how your legs feel and perform.
