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

  1. Stand with your back against a wall and your feet about 12 inches in front of you.
  2. Keeping your heels on the ground, lift your toes and the balls of your feet as high as possible.
  3. Hold the top position for 1–2 seconds, squeezing the front of the shin.
  4. 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

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

  1. Beginner: Wall-supported, bodyweight only, 15 reps.
  2. Intermediate: Seated with weight on the knees (tibialis raise machine or plate on lap).
  3. Advanced: Single-leg wall-supported or loaded with a Tib Bar.