CalvesDumbbellbeginner

Tibialis Anterior Raise Weighted

The weighted tibialis raise strengthens the muscle on the front of the shin, balancing calf development and protecting against shin splints. Sit on a bench, hang a dumbbell from one foot, and dorsiflex the ankle.

How to Perform

Sit on a bench with your lower legs hanging off the edge.

Hook a light dumbbell between your feet or use a plate on top of your foot.

Pull your toes up toward your shin by dorsiflexing the ankle.

Squeeze at the top and lower with control.

Common Mistakes to Avoid

Using too heavy a weight — the tibialis anterior is a small muscle.

Moving the entire leg instead of isolating the ankle.

Skipping this muscle entirely, which can lead to shin splints.

Muscle Activation

Calves70%

Variations

Tibialis Raise

Calves*beginner

Bodyweight Tibialis RaiseBand-Resisted Tibialis Raise

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