Wall Tibialis Raise

Setup

1. Choose a solid wall and a level, non-slip floor, with enough space to extend your feet forwards.
2. Lean your back and hips against the wall, then place your feet hip-width apart a short distance in front of you.
3. Keep your heels grounded and your knees almost straight, without forcing them into a locked position.

Execution

1. Lift both forefeet towards your shins, allowing the balls of your feet and toes to leave the floor.
2. Keep your heels planted, your knees still and your hips supported against the wall.
3. Pause briefly at the top of your comfortable range without rocking your body.
4. Lower the forefeet under control until they touch the floor, then repeat.

Coaching cues

• Lift the whole forefoot, not just the toes.
• Keep the heels heavy and the ankles doing the work.
• Hold your knee angle steady throughout each repetition.
• Lower quietly rather than letting your feet slap the floor.

Common faults & fixes

• Only extending the toes: focus on lifting the balls of the feet as well as the toes.
• Bending and straightening the knees to create movement: reduce the difficulty and keep a fixed, softly extended knee position.
• Rocking away from the wall: bring your feet closer to the wall and maintain back and hip contact.
• Dropping the forefeet rapidly: shorten the set and use a controlled lowering phase.

Regressions

• Move your feet closer to the wall to reduce the challenge while retaining a useful forefoot lift.
• Use a smaller, comfortable range initially, increasing it only when you can control both lifting and lowering.
• Practise seated forefoot raises with heels planted before returning to the wall-supported version.

Variations

• Single-leg wall tibialis raise: train one ankle at a time while the other foot provides light balance support.
• Tempo wall tibialis raise: take three seconds to lower each repetition without changing your body position.
• Seated band-resisted dorsiflexion: use a securely anchored light resistance band to oppose the forefoot lift.

Programming ideas

• After strength training, start with 2 sets of 10–15 controlled repetitions, stopping before you need to rock or bend your knees.
• Pair with calf raises in a lower-leg accessory session, resting enough to maintain control in both movements.
• Begin with two sessions per week. Build towards 20 controlled repetitions per set before moving your feet slightly farther from the wall.
• If used before running, keep it to one easy practice set rather than fatiguing the shins before intervals or race-pace work.

Safety

Use secure footing and a solid wall. End the set when forefoot lift noticeably shrinks or you need body movement to finish repetitions. Stop immediately for sharp pain, numbness or tingling. This is a strength accessory, not a treatment for shin or ankle conditions; existing injuries or persistent symptoms need clinician review.