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Calves ยท Ankle dorsiflexion

Tibialis Raise

An isolation ankle dorsiflexion exercise for the tibialis, done with your bodyweight.

Bodyweight Isolation Reps at bodyweight Also called: tib raise, tibia raise

Muscles worked

Primary

Tibialis

Do most of the work.

Secondary

None to speak of

This one is focused.

  • TibialisFront of the shinsPrimary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Pull the toes up towards the shins as far as they go.
  3. Pause at the top, lower slowly.
  4. Keep the knees still. Only the ankles move.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Moving the knees. Only the ankles move; the rest of you stays still.
  • Dropping the toes fast. Lower slowly to get the most out of each rep.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.