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Tibialis Anterior · Intermediate

Tib Bar Tibialis Raise

Loaded seated tib-bar dorsiflexion strengthening the tibialis anterior through a controlled ankle range.

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Exercise overview

Training details

Tibialis AnteriorCalves

Equipment

Tib Bar

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with your knees bent, heels supported on the floor, and a loaded tib bar secured over both feet.
  2. 02Keep your heels planted and lower legs still while allowing your forefeet to point slightly downward.
  3. 03Pull your toes and forefeet upward as high as possible by dorsiflexing both ankles.
  4. 04Pause at the top without rocking your body or lifting your heels.
  5. 05Lower the tib bar slowly through a comfortable range and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionTibialis RaiseRelated variationBody Weight Deficit Tibialis RaiseRelated variationDumbbell Seated Tibialis Anterior RaiseRelated variationSeated Tibialis RaiseRelated variationSmith Machine Reverse Calf Raises

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHeel WalkComparable substituteBand 4 Way AnkleComparable substituteAnkle Dorsiflexion Rock

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