Tibialis Raise

oec:tibialis-raise

A bodyweight ankle dorsiflexion exercise performed standing on the heels to strengthen the anterior lower leg.

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Also called: Standing Tibialis Raise, Toe Raise, Tib Raise, Tibialis Anterior Raise, Tibialis raises

How to do it

Stand tall with feet hip-width apart on a flat, even surface.
Keep your knees straight but unlocked and maintain an upright posture.
If balance is challenging, place your upper back against a wall with your feet placed slightly forward.

Dorsiflex your ankles by pulling your toes and the balls of your feet upward toward your shins.
Pivot onto your heels, raising the forefoot as high off the floor as comfortably possible.
Hold the peak contraction briefly while squeezing the muscles on the front of your shins.
Lower the balls of your feet smoothly and with control back to the floor without bouncing.

Exhale as you pull your toes upward toward your shins; inhale as you lower your feet under control.

Bending the knees to cheat the range of motion.: Keep your knees straight throughout each repetition to isolate dorsiflexion.
Bouncing the feet off the floor rather than using controlled muscle contractions.: Lower slowly and pause for a fraction of a second before lifting again.
Hinging excessively at the hips to compensate for balance.: Maintain an upright torso, or lean your back lightly against a wall for support.

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