Tibialist Anterior (front of shin) Raise
Key role in balance and ankle stability
How to Perform the Tibialis Anterior Raise
Sit upright on a sturdy bench or chair with your feet flat on the floor and your back straight. Anchor your heel firmly, then flex your ankle to lift the top of your foot toward your shin in a smooth, controlled motion. Hold the peak contraction for a moment, feeling the tension along the front of your shin, then lower your foot back to the floor under control. To progress, loop a light resistance band over the top of your foot or rest a small weight plate on your toes, always maintaining a slow tempo and full range of motion without letting the toes slam down.
Safety Precautions
Begin every session with a brief warm-up of gentle ankle circles and calf raises to increase blood flow and prepare the joint. Ensure your bench or chair is steady and that nothing will slip beneath your heel as you lift. Avoid using excessive load that forces you to yank your foot upward—you want the tibialis anterior to do the work, not momentum. If you feel sharp pain along your shin or in your knee, pause immediately, remove any added resistance, and reassess your setup. Wearing supportive footwear can help stabilize your foot, but should never replace conscientious form.
Muscles Worked and Functional Benefits
The Tibialis Anterior Raise isolates the tibialis anterior, the primary dorsiflexor of the ankle, while the extensor digitorum and other toe lifters assist. Strengthening these muscles improves your ability to clear the foot during walking and supports proper gait mechanics. Robust dorsiflexors also play a key role in balance and ankle stability, making this exercise especially important for aging clients. As we grow older, weakened shin muscles can contribute to trips and falls, so regularly training the tibialis anterior promotes better mobility, steadier walking patterns, and greater confidence on uneven surfaces.
Sit upright on a sturdy bench or chair with your feet flat on the floor and your back straight. Anchor your heel firmly, then flex your ankle to lift the top of your foot toward your shin in a smooth, controlled motion. Hold the peak contraction for a moment, feeling the tension along the front of your shin, then lower your foot back to the floor under control. To progress, loop a light resistance band over the top of your foot or rest a small weight plate on your toes, always maintaining a slow tempo and full range of motion without letting the toes slam down.
Safety Precautions
Begin every session with a brief warm-up of gentle ankle circles and calf raises to increase blood flow and prepare the joint. Ensure your bench or chair is steady and that nothing will slip beneath your heel as you lift. Avoid using excessive load that forces you to yank your foot upward—you want the tibialis anterior to do the work, not momentum. If you feel sharp pain along your shin or in your knee, pause immediately, remove any added resistance, and reassess your setup. Wearing supportive footwear can help stabilize your foot, but should never replace conscientious form.
Muscles Worked and Functional Benefits
The Tibialis Anterior Raise isolates the tibialis anterior, the primary dorsiflexor of the ankle, while the extensor digitorum and other toe lifters assist. Strengthening these muscles improves your ability to clear the foot during walking and supports proper gait mechanics. Robust dorsiflexors also play a key role in balance and ankle stability, making this exercise especially important for aging clients. As we grow older, weakened shin muscles can contribute to trips and falls, so regularly training the tibialis anterior promotes better mobility, steadier walking patterns, and greater confidence on uneven surfaces.
Updated: August 13, 2025 10:19
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