Tibialis Raise — end-range hold
The front of the shin, which decelerates every foot strike and every stop — the muscle behind shin splints and the one nobody trains
How to do it well
The set-up and the rep in full, then the cues the app shows on the exercise card — the short version, for the moment you are standing in front of the bar.
Set-up
Stand with the back and hips against a wall and the heels about a foot-length out from it, legs straight.
The rep
Lift the toes and the front of the feet as high as they will go, keeping the heels on the floor. Hold at the top for thirty seconds, then lower over four seconds without letting the feet slap down.
On the exercise card
- Heels on the floor, toes as high as they go
- Hold at the top
- Lower slowly — do not drop the feet
- Tempo
- 4s to lower
What goes wrong, and the fix
| What goes wrong | The fix |
|---|---|
| The feet slapping down | Lower over four seconds. The lowering is half the work. |
| Bending the knees | Keep the legs straight so the shin muscles do the lifting. |
| A partial range | Toes as high as they go, every time. |
Make it easier, or harder
- Easier
- Heels closer to the wall.
- Harder
- Heels further from the wall, or sit on a bench with a light plate resting across the toes.
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
The front of the shin slows down every foot strike and every stop. It is the muscle behind shin splints, and almost nobody trains it. Netball is played on hard courts with constant stopping, so the program carries it in its prehab rotation.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Netball | Strength + Landing | 2 × 30s hold | BW against a wall / light plate |
What it trains, and who trains it
- Muscles worked
- Calves
- Region
- Full body
- Classified as
- Mobility
- Prescribed in
- netball
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Standing Calf Raise | Gastrocnemius — the calf bulk |
| Standing Calf Raise Machine | Machine: heavy bilateral calf — Anytime Fitness staple |
| Seated Calf Raise | Soleus — lower-calf fullness |
| Seated Calf Raise Machine | Machine: dedicated soleus loading |
| Smith Machine Calf Raise | Machine: heavy loaded calf raise on a stable bar |
| Leg Press Calf Press | Machine: heavy calf work using the leg press |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
- Install itFree to download on iPhone and Android.
- Tell it how you playYour sport, your season, the nights you train and the kit you have. No account needed.
- See your week, then start freeYour program is built before you pay anything. Start the free month to unlock it, and cancel any time in your store settings.