Muscles worked
What the tibialis raise trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Find a wall. Stand with your back to a smooth wall on a floor that will not let your heels slide, ideally in shoes with some grip or barefoot on a mat.
- 02
Walk your feet out. Lean your upper back and glutes against the wall and step your heels about a foot out in front of you, feet hip width apart and pointing straight ahead.
- 03
Lock in your legs. Keep your knees straight but soft, not locked back, with your weight resting on the wall and your heels. Your toes should be able to lift freely.
- 04
Check the lean. The further your heels are from the wall, the more of your body weight your shins have to lift. Start at about a foot and adjust from there.
Step by step
How to do the tibialis raise
- 01
Start flat. Begin with your whole foot on the floor and your back resting on the wall, arms relaxed by your sides.
- 02
Lift your toes. Pull the tops of your feet up toward your shins as high as they go, keeping your heels planted. You should feel the front of your shins working.
- 03
Pause at the top. Hold the top position for about one second. Your toes stay pointed straight ahead, not turned in or out.
- 04
Lower slowly. Take two to three seconds to lower your toes until they touch the floor lightly. Do not let them slap down.
- 05
Repeat. Lift again straight from that light touch. Keep going until you can no longer reach a full top position, then stop the set.
Cues to say in your head
- Toes to your shins
- Heels stay heavy
- Pause at the top
- Slow on the way down
- Touch, don't slap
- Back stays on the wall
Fix these first
Common mistakes
Letting the toes slap the floor
Lower over two to three seconds and touch lightly. The slow lowering is half the work.
Half reps at the top
Lift until your toes will not go any higher, then pause. If you cannot reach full height, step your heels a little closer to the wall.
Rocking the hips off the wall
Keep your back and glutes resting on the wall. Rocking forward uses momentum instead of your shins.
Heels sliding forward
Use a floor or shoes with grip. If your heels creep out during the set, reset them before the next rep.
Bending the knees to help
Keep your knees straight but soft for the whole set so the front of the shin does the lifting.
Stay safe
A strong burn in the front of your shins is normal and fades quickly once you stop. There is no load to get stuck under: to end a set, just lower your toes and step your feet back toward the wall. Stop if you feel sharp pain in your shin, the front of your ankle or your knee. If shin or knee pain keeps coming back during running or training, see a physical therapist or doctor rather than trying to train through it.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 1 to 2 | 10 to 15 | 40–55% 1RM | 30 to 60 sec |
| Endurance | 2 to 3 | 15 to 25 | 50–65% 1RM | 30 to 60 sec |
| Muscle | 2 to 4 | 10 to 15 | 65–75% 1RM | 60 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
2 to 3 sets of 15 to 25 reps, 30 to 60 sec rest. The most common way to train it. Go until the burn stops you from reaching full height.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Tibialis Raise questions
What muscle does a tibialis raise work?
It mainly works the tibialis anterior, the muscle running down the front of your shin that pulls your foot and toes up. The small toe lifting muscles beside it help, and your trunk keeps you steady against the wall.
Are tib raises good for your knees?
They can be a useful part of a lower leg routine, and many coaches add them for people who run, jump or squat deeply. They strengthen the shin and ankle rather than the knee itself, so they are not a fix for knee pain on their own. If your knees hurt, get them assessed and treat tib raises as one small piece of the plan.
How many tibialis raises should I do?
Two to three sets of 15 to 25 reps, two to four times a week, is a common starting point. Go until you cannot lift your toes to full height, and add reps or step your heels further out as it gets easier.
How do I make tibialis raises harder?
Step your heels further from the wall so your shins lift more of your body weight, slow down the lowering, or do them one leg at a time. A tib bar or a weight hooked over the feet adds load once bodyweight is easy.
Should I do tibialis raises every day?
Most people do well with two to four sessions a week. If your shins still feel sore the next day, give them a rest day before the next set.
Train in Protocol
Log your tibialis raise by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.