Tibialis raise
Shins
Bodyweight
Exercises by muscle
Shin exercises
Train lifting the front of the foot with a wall-supported tibialis raise. This is a different ankle action from rising onto the balls of your feet in a calf raise.
The front view locates the tibialis anterior. It does not show every muscle that helps move or support the ankle.
Meet the shin
The tibialis anterior runs along the front of the lower leg and helps lift the foot toward the shin. The wall-supported tibialis raise trains that dorsiflexion movement while the heels stay on the floor.
Choose your starting point
Start with a wall-supported raise
Use a wall and floor support to lift the forefeet while the heels stay down. The bodyweight setup lets you start without a dedicated machine.
How to choose
Keep the ankle action clear
Lift the forefeet while the heels remain down. Rising onto the toes turns the task into plantarflexion, the action trained by a calf raise.
Repeat the same foot placement
Foot distance from the wall changes the setup. Keep it consistent when comparing reps, and avoid using a shorter range just to extend the set.
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How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
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Frequently asked questions
Is a tibialis raise the same as a calf raise?
No. A tibialis raise lifts the front of the foot with the heel down. A calf raise lifts the heel by pushing through the front of the foot.
Do I need weights for this version?
No. The illustrated wall-supported version uses bodyweight. Equipment-based versions are different setups and are not illustrated in this guide.