Tibialis Raise
The Tibialis Raise is an isolation exercise that strengthens the tibialis anterior muscle located on the front of your shin. It involves lifting your toes toward your knees against resistance to improve ankle mobility, deceleration ability, and knee health.
Since the tibialis anterior is a small muscle prone to overuse issues like shin splints, AI coaching is vital for monitoring your recovery status and volume to prevent strain. The app tracks your specific load and RPE to ensure you are strengthening the shin without aggravating it, adjusting sets in real-time if fatigue sets in too quickly. By analyzing your history of knee or ankle pain, the system can intelligently program this exercise to improve deceleration mechanics and joint longevity.
Form Cues
- Sit upright with your feet flat on the floor
- Secure the dumbbell handle across your shoelaces
- Lift your toes as high as possible toward your shins
- Pause briefly at the top of the movement
- Lower your toes slowly and with control
- Don't lift your heels off the ground
- Don't rock your upper body for momentum
- Don't let the weight drop quickly
- Don't place the weight on the very tips of your toes
Common Mistakes
- Using excessive momentum to lift
- Lifting the heels during the rep
- Rushing the lowering phase
- Using a range of motion that is too short
Muscles Worked
This exercise primarily isolates the tibialis anterior, the muscle running along the front of your shin responsible for lifting your foot upward. Strengthening this area is crucial for absorbing force during walking, running, and jumping, while also helping to balance the often-overpowered calf muscles.
Primary
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