Strength
Tibialis raises
Build bulletproof ankles and protect your knees by strengthening the front of your lower legs.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your back against a sturdy, flat wall and place your heels approximately twelve inches away from the base.
Lean your weight back until your hips and upper back are resting firmly against the wall with your legs straight.
Pull your toes and the balls of your feet upward toward your shins as high as possible while keeping your heels on the floor.
Hold the peak contraction for one second to ensure full engagement of the anterior muscle.
Slowly lower your feet back to the floor until they are flat to complete the repetition.
Adjust the difficulty by moving your feet further away from the wall to increase resistance or closer to decrease it.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the knees during the movement instead of keeping legs straight.
- Using momentum by rocking the hips off the wall to lift the feet.
- Rushing the eccentric phase and letting the feet slap the floor.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.