Tibialis Raise
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Tibialis Anterior
Secondary muscle groups
Foot Intrinsics
Movement pattern
Ankle Dorsiflexion
Training goal
Injury Resilience
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis
Overview
Purpose. Build shin strength to improve deceleration control and reduce lower-leg overuse issues.
How it fits the system. A beginner-level ankle dorsiflexion entry in the Strength section, programmed to develop injury resilience. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Tibialis Anterior
Secondary muscles
Foot Intrinsics
Movement pattern
Ankle Dorsiflexion
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Stand with the back against a wall and the heels about a foot away from it.
- Keep the legs straight and the hips against the wall.
- Pull the toes and forefoot up towards the shins as far as possible.
- Hold the top position for a second.
- Lower the forefoot slowly to the floor.
- Repeat for the prescribed reps.
Coaching Cues
- Move only at the ankle.
- Take three seconds to lower.
- Walk the feet further from the wall to make it harder.
Common Mistakes
- Bending the knees to cheat range.
- Rushing the lowering phase.
- Letting the heels lift off the floor.
Progressions & Regressions
Progressions
Move the feet further from the wall or add a band.
Regressions
Move the feet closer to the wall.
When to Use It
When to use
In warm-ups or as lower-leg conditioning for runners and jumpers.
When not to use
Rarely contraindicated; reduce range if the shin is very sore.
Programming
3 sets of 15 to 25 reps.
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