Standing Floor Tibialis Raise Wall Supported

Muscles worked

Setup

1. Stand with your back against a flat wall and your feet hip-width apart.
2. Walk your feet forward approximately 12 to 18 inches away from the wall.
3. Keep your legs completely straight and lean your glutes and upper back firmly against the wall for support.

How to do it

1. Pull your toes and the balls of your feet up toward your shins as high as possible while keeping your heels glued to the floor.
2. Exhale and hold the peak contraction at the top for one second, feeling the tension in the front of your lower legs.
3. Slowly lower your feet back to the floor under control while inhaling.
4. Maintain a steady tempo of 2 seconds up and 2 seconds down to maximize time under tension.

Form checklist

• Keep your knees locked straight throughout the entire set to isolate the tibialis.
• Ensure your heels do not slide or lift off the ground.
• Avoid using your hips or torso to swing or create momentum.
• Achieve a full range of motion by pulling the toes up until you cannot go any higher.

Pro tips

• Focus on the 'mind-muscle connection' by trying to close the gap between the top of your foot and your shin bone.
• Perform this exercise for higher repetitions (15-25) as the tibialis anterior is a postural muscle that responds well to metabolic stress.

Make it harder

• Increase the difficulty by walking your feet further away from the wall, which increases the lever arm and resistance.
• Perform the movement unilaterally (one leg at a time) to double the load on the working muscle and address imbalances.

Frequently asked

What muscles does the standing floor tibialis raise wall supported work?

The standing floor tibialis raise wall supported primarily targets the calves, and also works the tibialis as secondary muscles.

What equipment do you need for the standing floor tibialis raise wall supported?

The standing floor tibialis raise wall supported requires no equipment — just your body weight.

Is the standing floor tibialis raise wall supported good for beginners?

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

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