- EquipmentBodyweight
- PatternIsolation
- Reps10 to 25 reps
- Joint loadNone flagged
Stand with your back against a wall and your heels a short step out from it.
First cueKeep the knees straight.
How to do the Tibialis Raise
Set up. Stand with your back against a wall and your heels a short step out from it.
- Keeping your heels on the floor, lift your toes and the front of your feet as high as you can.
- Pause at the top.
- Lower slowly.
Form cues
- Keep the knees straight.
- Lean back on the wall.
- Move slowly.
Common mistakes
- Rocking the body to lift the toes.
- Rushing the reps.
Muscles worked
Main target: Tibialis. The tibialis anterior runs down the front of the shin. It lifts the toes and the front of the foot, and lowers the foot under control as it lands.
The catalog names no other muscle it works on the way.
Its other side: Calves, in the shin and calf pattern.
What to pair it with
Movements that round out a workout with the Tibialis Raise, from the same catalog the StatBlockFit app logs.
- Single-Leg Calf Raise Superset partner: it trains the other side of the shin and calf pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Tibialis Raise first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Tibialis Raise 3 × 10 to 25 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Resistance Band Dorsiflexion
Band
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Ankle Mobilisation (ankle range) and Resistance Band Dorsiflexion (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Tibialis Raise is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Tibialis Raise?
Set up: Stand with your back against a wall and your heels a short step out from it. Steps: 1. Keeping your heels on the floor, lift your toes and the front of your feet as high as you can. 2. Pause at the top. 3. Lower slowly. Form cues: Keep the knees straight. Lean back on the wall. Move slowly. Common mistakes: Rocking the body to lift the toes. Rushing the reps.
What muscles does the Tibialis Raise work?
It trains the tibialis; the catalog names no other muscle it works on the way.
What can I do instead of the Tibialis Raise?
At home: Resistance Band Dorsiflexion. Each trains the same main muscle.
What should I pair the Tibialis Raise with?
Good partners in the same workout are Single-Leg Calf Raise, Reverse Nordic Curl and Nordic Curl.