Sitting Floor Tibialis Raise

Muscles worked

Setup

1. Sit on the edge of a flat bench with one leg extended straight out in front of you and the other foot flat on the floor for support.
2. Position the heel of your working leg on the floor with your toes pointing forward and your knee fully locked.
3. Sit tall with your shoulders back and place your hands on the bench beside your hips for stability.

How to do it

1. Pull your toes toward your shin as high as possible (dorsiflexion) while keeping your heel firmly anchored to the floor.
2. Exhale as you reach the peak contraction and hold for one second to feel the burn in the front of your shin.
3. Inhale as you slowly lower your toes back toward the floor, maintaining a controlled 2-second tempo on the way down.
4. Complete the desired number of repetitions on one leg before switching to the other side.

Form checklist

• Keep the working leg completely straight to ensure the quadriceps stay engaged and the tibialis is isolated.
• Maintain heel contact with the floor throughout the entire movement.
• Avoid 'bouncing' at the bottom; use a slow, deliberate motion to move the foot.
• Ensure the movement comes strictly from the ankle joint without rotating the hip.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your toes to your kneecap.
• Pause for a full second at the bottom of the movement to stretch the muscle before the next contraction.

Make it harder

• Loop a resistance band around the top of your foot and anchor it to a point in front of you to add tension.
• Perform the exercise with your heel elevated on a small weight plate to increase the range of motion into plantarflexion.

Frequently asked

What muscles does the sitting floor tibialis raise work?

The sitting floor tibialis raise primarily targets the tibialis, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the sitting floor tibialis raise?

The sitting floor tibialis raise requires no equipment — just your body weight.

Is the sitting floor tibialis raise good for beginners?

Yes. The sitting floor tibialis raise is a beginner-friendly movement and a strong foundation to build on.

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