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Exercise handout — move better, feel better.
Tibialis Anterior Raises (Wall Toe Lifts)
Lean against wall and lift toes off floor to strengthen shin muscles. Important for foot clearance and shin splint prevention.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
3
Sets
20
Reps / Time
45 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand with back flat against wall
- Walk heels out about 6-12 inches from wall
- Lean weight into wall for support
No image for this step. Follow the written instruction.
Step 1 of 4
Lift both forefeet off the floor
No image for this step. Follow the written instruction.
Step 2 of 4
Keep heels planted
No image for this step. Follow the written instruction.
Step 3 of 4
Hold at top for 1-2 seconds
No image for this step. Follow the written instruction.
Step 4 of 4
Lower forefeet slowly to floor
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Lift toes as high as possible
- Feel muscles in front of shins working
- Control the lowering
- Keep back against wall
Common Mistakes to Avoid
- Heels too close to wall (not enough challenge)
- Coming off the wall
- Not lifting high enough
- Dropping toes quickly
Safety Information
May fatigue shin muscles quickly - this is normal. Stop if cramping.
Progressions
Heels farther from wall, add ankle weight, single leg
Regressions
Heels closer to wall (less challenge)
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.