SHIFT Fit
Wall supported tibialis raise
Wall supported tibialis raise: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lean upper back on wall with feet forward.
- Lift toes while keeping heels planted. Keep knees softly unlocked. Lower your toes under control while keeping your heels planted.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep knees softly unlocked. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- wall
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | wall |
| beginner | 2 sets × 8 reps; 75s rest between sets. | wall |
| beginner | 3 sets × 8 reps; 90s rest between sets. | wall |
| beginner | 2 sets × 12 reps; 90s rest between sets. | wall |
| beginner | 2 sets × 6 reps; 90s rest between sets. | wall |
| beginner | 1 set × 8 reps. | wall |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rocking the whole body; lifting the heels; rushing the lowering phase. Exercise check: Keep knees softly unlocked.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.