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If you've spent any time around the Knees Over Toes or ATG training community, you've probably heard people talking about tibialis raises.
For years, gym-goers focused almost exclusively on calf training while largely ignoring the muscles on the front of the lower leg. More recently, athletes, runners, field sport players, and strength enthusiasts have started paying attention to the tibialis anterior and the role it plays in lower-body performance.
That's where tibialis raises come in.
This simple exercise targets the muscles along the front of your shin and has become a staple movement for people looking to build more complete lower-leg strength. Whether you're an athlete, a runner, or simply someone interested in improving lower-body function, tibialis raises deserve a place in your training toolbox.
What Are Tibialis Raises?
A tibialis raise is an exercise that trains the tibialis anterior, the primary muscle running along the front of your lower leg.
The tibialis anterior is responsible for a movement called dorsiflexion, which means pulling your toes upward towards your shin.
Every time you walk, run, jump, sprint, or climb stairs, the tibialis anterior helps control foot positioning and assists with lower-leg movement.
Tibialis raises are performed by repeatedly lifting the forefoot while keeping the heel planted, creating resistance through the front of the lower leg.
Although the movement looks simple, many people quickly discover that this often-neglected muscle fatigues surprisingly fast.
What Does the Tibialis Anterior Do?
Understanding the role of the tibialis anterior helps explain why tibialis training has become so popular.
1. Foot Control During Walking and Running
The tibialis anterior helps lift the foot during the swing phase of walking and running.
Without adequate strength, the foot can struggle to clear the ground efficiently.
2. Deceleration and Landing
When your foot contacts the ground, the tibialis anterior works to help control the landing phase.
This means it plays a role during activities such as:
- Running
- Sprinting
- Jumping
- Change of direction
- Court sports
3. Ankle Function
The tibialis anterior also contributes to overall ankle control and movement quality.
Strong lower legs are often viewed as an important component of a well-rounded athletic training program.
How to Do Tibialis Raises Correctly
One of the biggest advantages of tibialis raises is that they are easy to learn.
Bodyweight Tibialis Raise
Step 1: Stand with your back against a wall.
Step 2: Position your feet approximately 30-60 centimetres away from the wall.
Step 3: Keep your heels planted firmly on the ground.
Step 4: Lift your toes as high as possible towards your shins.
Step 5: Pause briefly at the top.
Step 6: Lower under control and repeat.
A good starting point is:
- 2-4 sets
- 15-25 repetitions
Focus on smooth movement rather than rushing through the reps.
Common Tibialis Raise Mistakes
Like any exercise, technique matters.
1. Using Momentum
Swinging the body to create movement reduces the work performed by the tibialis anterior.
Instead, focus on controlled repetitions.
2. Not Using Full Range of Motion
Try to actively pull the toes as high as possible on every repetition.
A larger range of motion generally provides a stronger training stimulus.
3. Progressing Too Quickly
The tibialis anterior is often undertrained.
Starting with excessive volume can create unnecessary soreness and may interfere with other training.
Build gradually over time.
How to Progress Tibialis Raises
Eventually, bodyweight tibialis raises become too easy.
At that point, adding external resistance becomes useful.
Common progression methods include:
- Increasing repetitions
- Slowing down the tempo
- Adding pauses
- Increasing weekly volume
- Using specialised tibialis training equipment
Progressive overload applies to lower-leg training just as it does to squats, presses, and deadlifts.
Tibialis Raises With a Tib Bar
One challenge with traditional wall tibialis raises is that progression can become limited.
Once high repetitions become easy, it can be difficult to continue increasing training demand efficiently.
This is where a tib bar can be useful.
A tib bar allows you to load the tibialis anterior directly using weight plates while performing seated tib raises. This makes it easier to track progress and progressively increase resistance over time.
The plate-loaded tib bar allows genuine progressive overload — you can add small weight increments consistently over weeks and months, which is what drives continued adaptation in the tibialis anterior and surrounding lower leg structures.
The Tib Tool tib bar is designed specifically for this purpose. It is compatible with standard or Olympic weight plates and is built for both home and gym use. If you are after a tib bar for Olympic weight plates check out our Tib Tool Olympic and if you use standard plates you can check out our Tib Tool Standard.
For athletes, runners, and dedicated strength trainees, a tib bar offers a practical way to move beyond high-repetition bodyweight work and into structured strength training.
Who Should Do Tibialis Raises?
Tibialis raises are commonly used by a wide range of people.
1. Runners
Running places repeated demands on the lower legs, making tibialis training a popular addition to running strength programs.
2. Field and Court Sport Athletes
Sports involving sprinting, jumping, and rapid changes of direction require strong lower legs and ankles.
3. Strength Athletes
Lifters often focus heavily on calves while overlooking the muscles on the front of the lower leg.
Tibialis raises help create a more balanced approach.
4. General Fitness Enthusiasts
Even recreational gym-goers can benefit from training muscles that are often neglected.
How Often Should You Train Tibialis Raises?
Most people respond well to training tibialis raises:
- 2-4 times per week
- 2-5 sets per session
- 10-30 repetitions depending on resistance
Because the tibialis anterior is involved in daily movement, it can often tolerate relatively frequent training when volume is increased sensibly.
As always, individual recovery capacity should guide your training decisions.
Are Tibialis Raises Worth Doing?
For an exercise that requires minimal equipment, tibialis raises offer a lot of value.
They directly target a muscle group that many training programs ignore, can be performed almost anywhere, and fit naturally into athletic, strength, and general fitness routines.
Whether you're a runner looking to strengthen your lower legs, an athlete following a Knees Over Toes-style training approach, or simply someone wanting more complete lower-body development, tibialis raises are one of the simplest exercises you can add to your program.
Conclusion
Tibialis raises are one of the most effective ways to train the tibialis anterior, the key muscle running along the front of the shin.
They're easy to learn, require little equipment, and can be progressed over time as strength improves. While bodyweight variations are a great starting point, dedicated equipment can make long-term progression more practical for serious trainees.
If you're looking to take your tibialis training further, a loaded tib bar provides a simple way to progressively train tib raises with measurable resistance while fitting easily into a home gym setup.
For more on the tibialis anterior and why it deserves more attention in your training, read our guide on what the tibialis anterior does and why athletes should train it.
Explore the The Tib Tool Tib Bar to add progressive tibialis training to your lower-leg strength programme.