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Forefoot Raises (Reverse Calf Raise)

BeginnerStrengthTier T1
Forefoot Raises (Reverse Calf Raise)

Lifting the toes and forefoot while keeping heels on the ground. Strengthens the anterior tibialis and toe extensors.

Targets: Foot & Toes
Muscles: Gastrocnemius, Soleus

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

Home Options

  • wall

Dosage

3

Sets

20

Reps / Time

30 sec

Rest

2 sec up / 2 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand with your back against a wall
  • Heels about 6 inches from the wall
  • Lean back slightly
  1. Forefoot Raises (Reverse Calf Raise) - Step 1 of 6: Keep your heels firmly on the floor

    Step 1 of 6

    Keep your heels firmly on the floor

  2. Forefoot Raises (Reverse Calf Raise) - Step 2 of 6: Lift your toes and forefoot as high as possible

    Step 2 of 6

    Lift your toes and forefoot as high as possible

  3. Forefoot Raises (Reverse Calf Raise) - Step 3 of 6: Feel the muscles on the front of your shin working

    Step 3 of 6

    Feel the muscles on the front of your shin working

  4. Forefoot Raises (Reverse Calf Raise) - Step 4 of 6: Hold briefly at the top

    Step 4 of 6

    Hold briefly at the top

  5. Forefoot Raises (Reverse Calf Raise) - Step 5 of 6: Lower with control

    Step 5 of 6

    Lower with control

  6. Forefoot Raises (Reverse Calf Raise) - Step 6 of 6: Repeat

    Step 6 of 6

    Repeat

Breathing

  • Exhale as you lift
  • Inhale as you lower

Form Cues

  • Lift the whole forefoot, not just toes
  • Feel the shin muscles engage
  • Keep heels down
  • Control the lowering

Common Mistakes to Avoid

  • Heels lifting
  • Only lifting toes, not forefoot
  • Dropping quickly
  • Not lifting high enough

Safety Information

Very safe. Good for shin splints prevention and balance.

Progressions

Hold small weight, single-leg

Regressions

Seated version, smaller range

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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.