Reverse Calf Raise
Bodyweight dorsiflexion exercise targeting the tibialis anterior to build ankle stability and prevent shin splints; commonly used for prehab and lower leg endurance.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Hip Flexors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Hip Flexors
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with your back against a wall or sturdy support, feet hip-width apart and heels positioned 15–30 cm away from the wall.
- Keep your legs straight and heels planted firmly on the floor.
- Lift your toes and balls of your feet as high as possible toward your shins.
- Squeeze the muscles on the front of your shins at the top.
- Lower your feet back to the floor with control.
- Repeat for the desired number of reps.
Coaching Tips
Form Cues
- Heels down
- Toes to shins
- Legs straight
- Control the drop
Breathing
Exhale as you lift your toes up, inhale as you lower them down.
Tempo
2-1-1
Range of Motion
Lift toes until a strong contraction is felt in the shins; lower until feet are flat.
Safety
Safety Notes
- Stop if you feel sharp pain in the shins or ankles
- Ensure non-slip footwear or surface
Spotting
Not recommended; self-spotted.
Common Mistakes
- Bending knees
- Lifting heels off ground
- Bouncing reps
- Hips coming off wall
When to Avoid
- Acute shin splints
- Ankle sprains or instability
- Recent lower leg fractures
Flexibility Needed
- Adequate ankle dorsiflexion range
- Basic balance on feet
Build Up First
- Ability to stand without assistance
- Familiarity with ankle movements
Also known as
Tibialis Raise, Toe Raise, Shin Raise, Wall Tibialis Raise, Bodyweight Tibialis Raise
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