Why should I train my tibialis anterior?

The tibialis anterior acts as the first line of defense for impact absorption when walking, running, or jumping. Strengthening it helps prevent shin splints and reduces the load on the knee joints.

How many reps should I perform?

Because this muscle is primary used for endurance, aim for higher volume sets of 15 to 25 repetitions. Focus on a deep burn and a full range of motion.

Is this exercise safe for someone with shin splints?

Yes, it is often used in rehabilitation to alleviate shin splints by balancing the strength between the calf and the shin. Always start with your feet closer to the wall to reduce intensity if you are currently experiencing pain.

Tibialis Raises Guide: Strengthen Shins and Prevent Injury

Learn how to perform tibialis raises with perfect form. Improve ankle mobility, prevent shin splints, and build lower body resilience with this guide.

How to Perform

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

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

Primary movers

Tibialis Anterior

Stabilizers

Anterior Deltoids
Extensor Digitorum Longus
Extensor Hallucis Longus

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Tibialis Anterior · Strength