Toe / Tibialis Raises
Toe raises (tibialis raises) strengthen the tibialis anterior — the muscle on the front of the shin. This is one of the most neglected muscles in training, yet it plays a critical role in knee health, shin splint prevention, and deceleration control.
Setup
- Stand with your back against a wall and your feet about 12 inches in front of you.
- Keeping your heels on the ground, lift your toes and the balls of your feet as high as possible.
- Hold the top position for 1–2 seconds, squeezing the front of the shin.
- Lower slowly and repeat for 15–25 reps.
Coaching Cues
What to feel:
- A contraction (and eventual burn) along the front of the shin
- Your toes pulling up as high as they can go
Common mistakes:
- Not leaning into the wall enough — you need the wall to counterbalance so you can focus on the tibialis
- Using a partial range of motion — pull the toes up as high as possible
- Going too fast — control the eccentric (lowering) phase
Tip
If you get shin splints from running or walking, these are one of the best preventive exercises. Build up to 3 sets of 25 reps before adding load.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 15–25 |
| Sets | 2–3 |
| Frequency | Daily or 4–5 times per week |
| When to do it | Lower body focus, post-shift recovery |
Progressions
- Beginner: Wall-supported, bodyweight only, 15 reps.
- Intermediate: Seated with weight on the knees (tibialis raise machine or plate on lap).
- Advanced: Single-leg wall-supported or loaded with a Tib Bar.