Tibialis anterior raises/Toe raise

Ankle & Shin Conditioning Capacity

Toe Raises

Aim:

  • Enhance capacity of the shin muscles

Technique:



with your heel on the edge of a plate, lightly hold a plate across the bridge of your foot and pull the toes tight to your shin.

  • Sit on a bench or step so your knees are at approximately a right angle

  • Place a plate or thick book on the ground

  • Position your heel on the plate so the ball of your foot overhangs and points towards the ground

  • Place a light load across your toes and hold it gently in place

  • Pull the toes tight to your shin before lowering them back to the ground in a controlled fashion

Prescription:

  • 2–3 x 12–15 reps with a light plate

Progression:

  • Increase the load used