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Band: Resistance Tibialis Raise
Beginner
Equipment
Calves
Calves
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)
The Resistance Band Tibialis Raise is an often-overlooked exercise that targets the front of the lower leg—specifically the tibialis anterior. Strengthening this muscle helps improve ankle mobility, balance, and resilience against common overuse injuries like shin splints.
It’s a great addition to leg day either as a warm-up or finisher, and particularly beneficial for runners, athletes, or anyone looking to bulletproof their lower legs.
Key Benefits:
- Strengthens the tibialis anterior (front shin muscle)
- Helps prevent shin splints and ankle injuries
- Improves ankle mobility and dorsiflexion
- Great for runners, jumpers, and speed training
- Easy to perform with minimal equipment
- Loop one end of a resistance band around a heavy kettlebell or fixed anchor.
- Attach the other end of the band across the top of your foot.
- Sit down or lean back slightly and move away from the anchor to create band tension.
- Flex your foot upward, pulling your toes toward your face.
- Pause briefly at the top, then slowly lower your toes until you feel a stretch in the shin.
- Repeat for the desired number of reps.
- 🧠 Focus on a full range of motion, especially the eccentric (lowering) phase.
- 🦵 Keep the movement controlled—don’t let the band snap your foot down.
- 🔄 Superset with calf raises for complete lower leg development.
- 🏃♂️ Great for runners dealing with shin discomfort—add this consistently to your routine.
- 📏 Adjust band tension by how far you sit from the anchor point.
💪 The banded tibialis raise is a small but mighty movement to protect your shins, build bulletproof ankles, and support better movement from the ground up. Step up your lower leg game—literally. 🚀
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