Tibialis Raise: Benefits, Muscles Worked and How to Do It
The tibialis raise is a small exercise where you lean your back against a wall and lift your toes towards your shins. It trains the tibialis anterior, the muscle on the front of your lower leg. The biggest reason to do it: this muscle lifts your foot as you walk, and when it is strong you are less likely to catch your toes and trip.
Why the Tibialis Raise is a must
Almost everyone trains their calves at some point, but the muscle on the opposite side of the shin gets ignored. That leaves the lower leg unbalanced. The tibialis anterior lifts your toes as you swing your leg, controls your foot as it lands, and helps steady your ankle.
It also takes a lot of strain when you walk downhill, run or jump. Training it directly is quick, needs no equipment and gives your lower legs a more complete base of strength for everything else you do.
How it helps in everyday life
Walking without tripping. A strong tibialis keeps your toes up as your foot swings through, so kerbs and uneven paving are less likely to catch you.
Walking downhill. The muscle controls how your foot lowers to the ground, and it works hard on steep slopes.
Running and jogging. Your shin muscles absorb load each time your foot lands, which a trained muscle copes with better.
Climbing stairs. Lifting your toes clear of each step depends on the front of the shin.
Long walks on holiday. Stronger shins tire less, so you can do more sightseeing without aching legs.
What it helps prevent
Shin splints are a common problem for people who start running or exercising after a break. The NHS explains they happen when you put too much stress on your leg, and that you are more likely to get them after a period of inactivity or running on hard surfaces. Strengthening the front of your shin as part of a gradual build-up can help lower your risk.
A strong tibialis can also help protect against trips and falls by keeping your toes clear of the ground, and it supports the ankle, which can make sprains less likely. Some people also find their knees feel better when the lower legs are stronger and more balanced.
Muscles worked
Tibialis anterior: the main muscle on the front of your shin.
Toe extensors: extensor digitorum longus and extensor hallucis longus, which lift the toes.
Core and glutes: work lightly to keep you steady against the wall.
How to do the Tibialis Raise
Stand with your back and bottom against a wall.
Walk your feet forward about one foot length (30-50cm) from the wall, hip-width apart, legs straight.
Keep your heels on the floor and let your weight rest back into the wall.
Lift your toes and the front of your feet as high as you can towards your shins.
Hold for one second at the top and feel the front of your shins working.
Lower your toes slowly back to just above the floor.
Repeat for all your reps without letting your feet slap down.
Breathing: Breathe out as you lift your toes and breathe in as you lower them. Keep the rhythm relaxed.
Common mistakes
Feet too far from the wall at first. The further out your feet, the harder it is. Start close and move out as you get stronger.
Slapping the feet down. Control the lowering. That is where much of the benefit comes from.
Bending the knees. Keep your legs straight so your shins, not your thighs, do the work.
Rushing the reps. Go slowly and pause at the top for a better contraction.
Make it easier or harder
Easier: sit on a chair and lift your toes while your heels stay on the floor. You can also stand with feet very close to the wall.
Harder: walk your feet further from the wall, do single-leg raises, or use a tib bar or a resistance band looped over the top of your foot. Walking on your heels for 20-30 seconds is another good challenge.
Sets, reps and how often
Start with 2-3 sets of 15-20 reps, 2-3 times a week. The muscle is small and responds well to high reps, so you will feel a burn quickly.
When 3 sets of 20 feel easy, move your feet further out, go single leg or add a band. Add it to your lower body sessions, as part of the NHS advice to strengthen all major muscle groups on at least 2 days a week.
Who should take care
If you have current shin pain, a suspected stress fracture, or recent ankle or lower leg surgery, see a GP or physio before you start. Stop if the pain is sharp or gets worse during exercise. During pregnancy the seated version is usually comfortable: check with your midwife or GP first.
Related exercises
Calf Raise trains the back of the lower leg, so the two balance each other.
Ankle Mobility Drill keeps your ankles moving well.
Heel-to-Toe Walk builds balance and control through your feet and shins.
Brisk Walking is a great way to use your stronger lower legs every day.
Knee strengthening exercises if you want to look after your knees too.
FAQs
Do tibialis raises help shin splints?
They can help as part of a gradual return to running, by strengthening the front of the shin. If you already have shin pain, rest and get advice from a GP or physio first.
How many tibialis raises should I do?
Start with 2-3 sets of 15-20 reps, 2-3 times a week. Increase difficulty rather than doing huge numbers.
Do I need a tib bar?
No. A wall is enough for most people. A tib bar or band only becomes useful once bodyweight raises feel easy.
Want help with your technique?
Artem coaches tibialis raises and lower leg strength 1-to-1 at his private studio in Archway, North London, helping you build up safely if you are getting back into running or sport.
See how the 12-Week Body Transformation works, check the personal training prices, or book a free assessment and we will look at your movement together.
Last updated: October 2026
