Dumbbell Tibialis Raise
Seated shin raise that dorsiflexes both ankles against one dumbbell clamped between the feet.
How to do it
- Sit lengthwise on a flat bench with both thighs supported and the feet past the end.
- Clamp one short dumbbell handle between the inner edges of both forefeet.
- Plant both hands on the bench beside the hips and keep the knees nearly straight.
- Pull the toes toward the shins so the clamped dumbbell rises with both feet.
- Pause at the top, then point the toes down to lower the load under control.
- Keep the torso still and do not let the dumbbell roll off the feet.
Key technique cue
Grip the dumbbell handle with your feet — don't just rest it on your toes.
Common mistakes
- ✕ Resting the dumbbell loosely on top of the toes instead of clamping the handle.
- ✕ Bending the knees or lifting the thighs so the hips do the work.
- ✕ Using a jerking bounce instead of a slow dorsiflexion and lower.
- ✕ Letting the heels drop so far that the load slips out from between the feet.
Benefits
- ✓ Loads the tibialis anterior through a full dorsiflexion range with a simple dumbbell.
- ✓ Gives running and shin-prehab programs a weighted option when a tib bar is not available.
- ✓ Keeps the work isolated to the ankle.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Dumbbell Tibialis Raise
- Banded Eccentric Tibialis Raise
About the exercise
The dumbbell tibialis raise loads ankle dorsiflexion, the action that lifts the forefoot toward the shin. Sit lengthwise on a bench with the thighs supported and the heels past the edge, then clamp a short dumbbell handle between both forefeet so ankle motion lifts the load as one piece. The tibialis anterior is the calf's antagonist and the muscle that controls foot slap on landing.
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