How to do it
- Stand with your back against a wall and your heels a foot or so out from it.
- Pull the toes up towards your shins as far as possible.
- Lower slowly under control.
Cues that matter
- Training the front of the shin balances the ankle and helps with knee pain.
- High reps — 20 or more — work best.
Common mistakes
- Ignoring it entirely, which is what almost everyone does.
- Bouncing rather than controlling the lowering.
Muscles worked
Primary
- Calves
- Tibialis anterior
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Tibialis Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps