Tibialis raise

Ankle dorsiflexion: it trains the TIBIALIS ANTERIOR, the antagonist of the calf. Horme has no volume landmark of its own for it, so the work is counted under calves — a declared approximation. It is missing from most routines and helps with shin pain when running.

• Isolation
• Bodyweight
• Beginner

How to do it

• Back against the wall and heels a step away from it
• Lift the toes as high as you can
• Lower slowly to the floor, without letting them drop
• High reps: the tibialis tolerates a lot of volume

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lift and squeeze 1 s at the top, lower for 2–3 s chasing a maximal stretch

Common mistakes

• Bending the knees to gain range
• Dropping the toes instead of controlling the descent
• Peeling the back off the wall and leaning forward

Muscles worked

Primary

• Calves

Alternatives

• Standing Calf Raise
• Bodyweight Calf Raise on Step
• Single-Leg Calf Raise