Front of the shin

Tibialis raise

Lean back against a wall, heels a foot out, and lift the toes toward the shins. The tibialis is the muscle that brakes every step you take, and this knees-over-toes staple is nearly the only exercise that trains it.

How to do it

1. 01Lean your back against a wall with heels about a foot away from it.
2. 02Keep the legs straight and lift both forefeet as high toward the shins as they go.
3. 03Lower with control until the toes almost touch down.
4. 04Repeat for 15 to 20 slow reps; the burn down the shin is the point.

Mistakes that waste your reps

• ×Standing too close to the wall, which makes the reps free and useless.
• ×Bouncing the toes down instead of lowering them.
• ×Bending the knees to cheat the range.

Where this comes from

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

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