Tib Raises: Benefits, Muscles Worked, and Proper Form for Stronger Shins

Benefits of Tib Raises

1. Prevents Shin Splints

One of the most common issues for runners and athletes is shin splints. Strengthening the tibialis anterior with tib raises helps absorb impact during running or jumping, reducing strain on the shin bone.

2. Improves Ankle Stability

Strong tibialis anterior muscles support better ankle movement and stability, lowering the risk of ankle sprains and injuries.

3. Enhances Running and Jumping Performance

Athletes who sprint, cut, or jump frequently rely on the tibialis anterior for explosive movements. Tib raises train these muscles to handle more force efficiently.

4. Builds Balanced Legs

Focusing only on calves and quads can lead to muscle imbalances. Tib raises bring symmetry and balance, helping your legs function as a unit.

5. Supports Daily Movement

Even in everyday life, from walking upstairs to carrying groceries, tib raises strengthen muscles that help control foot placement and stability.

Muscles Worked in Tib Raises

Tib raises primarily work the tibialis anterior, but also engage supporting muscles:

• Tibialis anterior (front of shin)
• Extensor digitorum longus (toe extension)
• Extensor hallucis longus (big toe extension)

Together, these muscles control dorsiflexion and provide stability during walking, running, and athletic movements.

How to Perform Tib Raises Correctly

Step-by-Step Guide

1. Starting Position: Stand with your back against a wall and feet shoulder-width apart. Place your heels firmly on the ground about 6–8 inches away from the wall.
2. Lift the Toes: Slowly lift your toes toward your shins while keeping your heels planted.
3. Hold and Squeeze: Pause at the top for 1–2 seconds, feeling the contraction in your shins.
4. Lower with Control: Slowly bring your toes back down without letting them slam into the floor.
5. Reps and Sets: Aim for 3 sets of 12–20 reps.

Variations of Tib Raises

1. Seated Tib Raises

Sit on a chair with your feet flat. Lift your toes while keeping your heels down. Great for beginners.

2. Weighted Tib Raises

Place a dumbbell or weighted plate across your toes for added resistance.

3. Standing Tib Raises with Band

Wrap a resistance band around your foot and anchor it. Pull toes upward against the band’s resistance.

4. Machine Tib Raises

Some gyms have specific tibialis anterior machines, making it easier to add progressive overload.

How to Add Tib Raises to Your Routine

• For Runners: Include 2–3 sets before or after your running sessions.
• For Weightlifters: Add them at the end of a leg day to balance calf training.
• For Beginners: Start with bodyweight tib raises 3 times a week.

Common Mistakes to Avoid

1. Rushing the Movement: Perform tib raises slowly and with control to fully engage the tibialis anterior.
2. Not Using Full Range of Motion: Lift your toes as high as possible and lower them fully for best results.
3. Overtraining: The tibialis anterior is a smaller muscle. Start with light volume and gradually increase.

Tracking Tib Raise Progress with MyFitnessCoach

One of the biggest challenges with small accessory movements like tib raises is forgetting to track progress. With the MyFitnessCoach App, you can:

• Log Tib Raise Sets and Reps: Keep track of volume and improvements over time.
• Add Resistance Progression: Record weight increases for weighted tib raises.
• Get Customized Leg Day Plans: Incorporate tib raises into a balanced workout designed for your goals.
• Prevent Injuries with Prehab Workouts: The app offers prehab routines that strengthen weak points like the tibialis anterior, reducing the risk of shin splints.

If you are serious about building stronger, more balanced legs, MyFitnessCoach makes it easier to stay consistent and track progress without guesswork.

Sample Tib Raise Workout

• Warm-up: 5 minutes of light cardio
• Seated Tib Raises: 3 sets of 15 reps
• Standing Tib Raises (against wall): 3 sets of 20 reps
• Weighted Tib Raises: 3 sets of 12 reps
• Finish with calf raises for balance

Conclusion

Tib raises may look simple, but they are one of the most powerful exercises for building stronger shins, improving running performance, and preventing injuries. Whether you are an athlete, weightlifter, or someone who wants stronger legs, tib raises deserve a place in your routine.

To stay on track, log your tib raises and full leg workouts in the MyFitnessCoach App. With features like workout logging, prehab and rehab plans, and customized routines, it ensures you build strength in the right areas and see long-term progress.

Stronger legs start with balance. Add tib raises to your routine today and track your journey with MyFitnessCoach.