How many reps of the tibialis raise should a beginner do?

Start with 2 to 3 sets of 15 to 25 reps, resting under a minute between sets. Once the burn fades before the set ends, step your heels farther from the wall to add difficulty, since there's no weight to add to a bodyweight raise directly.

How do you make the tibialis raise easier or harder?

Easier: stand closer to the wall and shorten the lean angle, or do the seated version with your feet flat on the floor. Harder: step the heels farther out, or move to the banded, plate, or cable version once bodyweight stops burning by the last few reps.

What is the tibialis raise good for?

It balances out calf-heavy training, supports the arch, and helps with ankle and shin resilience for runners and jumpers. It's a poor choice as a primary strength move once bodyweight gets easy for high reps; switch to a loaded version instead of grinding out longer and longer sets.

Beginner

Tibialis Raise

Most calf work ignores the tibialis anterior, the muscle that dorsiflexes the ankle on the front of the shin. Training it balances the lower leg, supports the arch and shin health, and can help with knee and ankle resilience for runners and jumpers. It needs no equipment: lean against a wall and lift your toes against gravity.

Equipment: Body Weight
Body part: Calves
Type: Strength
Browse by muscle: Tibialis Anterior

How to do it

1
Stand with your heels a few inches from a wall and lean your upper back against it.
2
Keep your legs straight and your feet flat to start.
3
Pull your toes and the balls of your feet up toward your shins as high as possible.
4
Squeeze the front of the shin hard at the top.
5
Lower the toes slowly back to the floor under control.
6
Repeat for high reps until the shins burn.

Tips

Move slowly on the way down instead of letting the feet drop.
Step the heels farther from the wall to make the movement harder.
Keep the knees straight so the tibialis, not the hips, does the lifting.

Variations

Common mistakes

The heels creep back toward the wall as the set drags on, shortening the lean and letting the last few reps get away with half the range.
The lean angle never changes even after weeks of training, which stalls progress since bodyweight tibialis work only gets harder by increasing that angle.
Once the shins start to burn, the hips kick backward to help snap the toes up instead of the ankle finishing the work alone.
Rushing the last few reps turns the movement into a bounce off the floor, which trims the top-end squeeze that actually builds the muscle.

Frequently asked

How many reps of the tibialis raise should a beginner do?: Start with 2 to 3 sets of 15 to 25 reps, resting under a minute between sets. Once the burn fades before the set ends, step your heels farther from the wall to add difficulty, since there's no weight to add to a bodyweight raise directly.
How do you make the tibialis raise easier or harder?: Easier: stand closer to the wall and shorten the lean angle, or do the seated version with your feet flat on the floor. Harder: step the heels farther out, or move to the banded, plate, or cable version once bodyweight stops burning by the last few reps.
What is the tibialis raise good for?: It balances out calf-heavy training, supports the arch, and helps with ankle and shin resilience for runners and jumpers. It's a poor choice as a primary strength move once bodyweight gets easy for high reps; switch to a loaded version instead of grinding out longer and longer sets.

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