All exercises
Tibialis Raise – single leg, wall supported
Tibialis Raise – single leg, wall supported isolates one side to iron out strength differences and improve foot control. Keep the heel heavy and the lift smooth—cheating with the hip reduces the training effect.
Instructions
Stand with your back against a wall and one foot placed slightly forward, heel on the ground. Lift the other foot off the floor. Keep the body upright and core engaged. Pull the toes of the working foot upward toward the shin while keeping the heel down. Pause briefly at the top, then lower slowly back to the starting position.
Avoid Common Mistakes
• lifting the heel off the ground
• shifting weight through the wall instead of the working leg
• rotating the foot inward or outward
• using fast, uncontrolled movement
Variations
• with shorter or longer pauses at the top
• with limited range of motion
• slow controlled lowering
• alternating legs between repetitions
• adding light external resistance
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
none, wall