StrengthIn review

Tibialis Raise

A seated forefoot lift with both heels resting on the floor.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Calf
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Sit on the floor with the knees bent and both feet flat.
Rest the hands behind you for balance.

Do the rep

Keep both heels down and lift the forefeet toward the shins.
Pause at the highest controlled position.
Lower the forefeet to the floor.

What counts as a rep

One rep lifts both forefeet with the heels planted and returns the forefeet to the floor.

Breathing

Exhale as you lift the toes; breathe in as you lower.

Cues

Heels stay down.
Move at the ankles.
Lower slowly.

Common mistakes

Heels lifting
What you seeThe heels rise with the forefeet.
FixKeep the heels in contact with the floor.
The heel contact isolates the ankle movement.
Moving the legs
What you seeThe knees and hips move to lift the feet.
FixKeep the thighs still and move only at the ankles.
Still legs make the rep repeatable.

Stop the set if

Stop if you feel sharp pain.
End the set when you cannot lift the forefeet without moving the legs.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Tibialis anterior · moderate confidence

Equipment

Bodyweight

Sit on the floor with the knees bent and both feet flat. Rest the hands behind you for balance.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_standing_calf_raise, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
CSV equipment bodyweight|wall-optional is normalized to required bodyweight and optional none. Required equipment follows the movement and the owner picker rules.
Skill tier beginner: One seated forefoot lift is accessible in a first session. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV allows reps or duration. This ankle row uses bodyweight reps only; timed use is disallowed, as ex_standing_calf_raise.
The CSV ankle family lists calves, tibialis-anterior and forearms-grip. The draft keeps tibialis-anterior as the primary target and drops the other family hints. Review must confirm the anatomy.
The draft defines the unqualified tibialis raise as a seated floor variation. Review must confirm this distinction from ex_wall_supported_tibialis_raise. The optional wall from the CSV is dropped.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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