Wall Tibialis Raise
Wall Tibialis Raise is a strength – ankle dorsiflexion exercise involving Tibialis anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Tibialis anterior
- Secondary muscles
- Extensor digitorum longus, Extensor hallucis longus
- Exercise type
- Strength – ankle dorsiflexion
Exercise technique
- Wall
Rest your back against the wall and support your hips.
- Distance
Place your heels a little in front of the wall.
- Knees
Keep your knees slightly soft and maintain their angles.
- Lift
Keep your heels on the floor and draw your forefeet toward your shins.
- Top
Lift the bases of your toes off the floor and pause briefly.
- Lower
Slowly lower your forefeet to the floor.
- Adjust
Move your feet closer to the wall if you can no longer lift through the full range.
Key technique points
- Do not lift your heels.
- Raise both forefeet together.
- Do more than simply curl your toes.
- Maintain back contact with the wall.
- Point your feet forward.
- Finish the descent without striking the floor.
Common mistakes
Lifting the heels
Do not lift the entire foot instead of dorsiflexing the ankle.
Curling the toes
Do not mimic ankle movement with toe movement alone.
Placing the feet too far out
Do not choose a lever length that prevents full range.
Moving the knees
Do not assist the forefoot lift by bending and straightening your knees.
Dropping the forefeet
Do not abandon the braking phase and let your feet strike the floor.
Turning the feet sideways
Do not keep changing ankle direction and disrupt the loading line.
Frequently asked questions
Wall Tibialis Raise: why is “Lifting the heels” a mistake?
Do not lift the entire foot instead of dorsiflexing the ankle.
Wall Tibialis Raise: why is “Curling the toes” a mistake?
Do not mimic ankle movement with toe movement alone.
Wall Tibialis Raise: why is “Placing the feet too far out” a mistake?
Do not choose a lever length that prevents full range.
Wall Tibialis Raise: why is “Moving the knees” a mistake?
Do not assist the forefoot lift by bending and straightening your knees.
Wall Tibialis Raise: why is “Dropping the forefeet” a mistake?
Do not abandon the braking phase and let your feet strike the floor.
Wall Tibialis Raise: why is “Turning the feet sideways” a mistake?
Do not keep changing ankle direction and disrupt the loading line.
What should I focus on when doing Wall Tibialis Raise?
Do not lift your heels. Raise both forefeet together. Do more than simply curl your toes. Maintain back contact with the wall. Point your feet forward. Finish the descent without striking the floor.
Related exercises
- Ankle Circles
- Anterior Tibialis-SMR
- Rocking Standing Calf Raise
- Smith Machine Reverse Calf Raises
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.