Ankle & foot
Tibialis Raise
Strengthen the front of the shin so the foot can land and the knee can travel without dumping in.
2 × 12
Wall
Form stills · coming
Why we use it
The muscle on the front of the shin helps you land and lets the knee travel forward. Direct work here helps stiff ankles and noisy knees.
Start here
Back to a wall. Feet a small step forward. Heels planted. Lift the balls of the feet toward the shins. Lower slowly.
How to
- 1Back to the wall. Feet a small step forward. Heels down.
- 2Lift the balls of the feet toward the shins. Pause. Lower in three seconds.
- 3If it is easy, step the feet farther from the wall — do not swing bigger.
Feel for
A pump in the front of the shin. Heels glued down. Hips still on the wall.
Breathing
Breathe out as you lift. Slow lower as you breathe in.
Do this
- — Heels stay down. Lift the toes and ball of the foot.
- — The work is the front of the shin, not a swing.
- — Slow lower. That is the set.
Common mistakes
- — Leaning the hips off the wall to cheat.
- — Bouncing. Only going halfway.
Regression · Progression
Easier: Feet closer to the wall, smaller lift.
Harder: Feet farther from the wall, 3-second lower, or a backpack.