Tibialis Raises to Strengthen Your Shins, Ankles, and Feet

Toe raises, also called tibialis raises, are a simple strength movement you can do while standing. By keeping your legs straight and lifting your toes off the floor, you engage the muscles along the front of your lower legs.

This exercise is a straightforward way to move your lower legs and feet during the workday. It can be done during short breaks from sitting or standing tasks to activate these muscles.

What the toe raises works

This exercise primarily works the muscles on the front of your shins. It also engages the smaller muscles in your ankles and feet. The effort is concentrated along your shin bone as you lift your toes toward the ceiling.

How to do it

Starting position: Stand with your feet flat on the floor, hip-width apart. You can place your hands on a wall or desk for balance.

1. Keep your legs straight but do not lock your knees.
2. Slowly lift your toes and the balls of your feet off the floor, rocking back onto your heels.
3. Raise your toes as high as you comfortably can.
4. Hold the top position for a moment.
5. Slowly lower your feet back to the starting position.

What you should feel

You should feel a gentle effort in the muscles on the front of your shins as you lift your toes. The movement should feel controlled and steady. You should not feel any sharp pain in your shins, ankles, or feet.

Common mistakes

• Rocking your body forward and backward for momentum.
• Bending your knees.
• Moving too quickly.

Make it easier or harder

• Easier: Do the exercise while seated in a chair with your feet flat on the floor.
• Easier: Reduce the number of repetitions.
• Easier: Use a wall or desk for more support.
• Harder: For an advanced challenge, perform the exercise on one leg at a time, ensuring you have good support from a wall or desk.
• Harder: Stand with your back and hips against a wall, with your feet about a foot away from it. Perform the toe raises in this supported position.

Fitting it into a desk day

This is a low-visibility exercise that fits easily into the workday. You can do it while standing at your desk, waiting for a document to print, or during a phone call. The seated version is even more discreet and can be done during meetings without drawing attention.

Quick questions

Can I do tibialis raises while sitting?

Yes, you can do this exercise while seated in a chair with your feet flat on the floor. This is an easier variation if you are just starting or need more stability.

How many toe raises should I do?

You can start with about ten to fifteen repetitions for two sets. The goal is to perform them a few times throughout the day as you feel the need to move.

What is the most common mistake with this exercise?

Common mistakes include using momentum by rocking your body, bending your knees, or moving too quickly. The movement should be slow and controlled, isolating the muscles in your shins.

How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.