Bodyweight Wall Supported Tibialis Raise

Instructions for proper form

Stand facing a wall with your feet hip-width apart, placing your hands on the wall for support. Your toes should be pointing forward and your weight evenly distributed on both feet. Keeping your heels on the ground, lift your toes and feet towards your shins, squeezing your shins as you perform the movement. Hold for a moment at the top, then lower your feet back to the starting position. Maintain a slight bend in your knees and keep your core engaged throughout the exercise.

Common mistakes to avoid

Avoid bending your knees excessively; keep them slightly bent to maintain stability. Do not lift your heels off the ground during the movement. Ensure your movements are slow and controlled to prevent using momentum. Keep your back straight and don’t lean excessively into the wall.

Benefits

Specific benefits of the exercise

This exercise specifically strengthens the tibialis anterior muscle, improving dorsiflexion of the ankle. It’s beneficial for preventing shin splints and improving overall ankle stability and functionality.

Expected results and timeframe

With consistent practice, strengthening of the tibialis anterior can typically be felt within 2-4 weeks, leading to improved ankle mobility and a decrease in discomfort during activities like running and walking..

Who this exercise is best for

This exercise is ideal for beginners, individuals recovering from lower leg injuries, runners, and those experiencing shin pain or discomfort during physical activities. It’s also suitable for older adults looking to maintain lower leg strength.

Scientific studies supporting its effectiveness

Research emphasizes the importance of the tibialis anterior in running biomechanics and its role in reducing the risk of shin injuries. Studies demonstrate that targeted strengthening exercises for the tibialis anterior can lead to better overall lower leg performance and injury prevention.

Variations

Beginner modifications

To ease the difficulty, perform the exercise seated on a bench or chair with your feet flat on the ground, performing the dorsiflexion motion from this position, gradually progressing to standing as strength builds.

Advanced progressions

For a more challenging variation, try performing the exercise with a resistance band around your feet to add resistance as you lift your toes. Alternatively, perform the exercise on an elevated surface like a step for a greater range of motion.

Integrations

Complementary exercises

This exercise can be complemented with calf raises to balance shin and calf strength. Additionally, incorporating ankle mobility drills can enhance overall lower leg function.

Super set recommendations

Pair the Bodyweight Wall Supported Tibialis Raise with a calf raise exercise for a superset. This will ensure balanced development of both the tibialis anterior and the calf muscles.

Sample workout routines

Incorporate this exercise into a lower body workout routine: 1. Bodyweight Wall Supported Tibialis Raise: 3 sets of 12-15 reps 2. Bodyweight Squats: 3 sets of 10-15 reps 3. Calf Raises: 3 sets of 12-15 reps.

Exercise combinations

Combine this exercise with lateral leg lifts to improve overall lower body strength and stability, and focus on balanced development of the hips and shins.

Best time to do this exercise in your workout

The best time to perform this exercise is at the beginning of a lower body workout or as part of a warm-up routine to activate the shins and improve mobility before engaging in more strenuous activities.