StrengthIn review

Wall-Supported Tibialis Raise

A forefoot raise with the back supported against a wall and the heels planted.

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

Lean the back against a solid wall and place both feet a short distance forward.
Keep the heels on the floor and the knees nearly straight.

Do the rep

Lift both forefeet toward the shins without moving the heels.
Pause at the highest controlled position.
Lower the forefeet slowly.

What counts as a rep

One rep lifts and lowers both forefeet with the heels planted and the back against the wall.

Breathing

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

Cues

Back stays on the wall.
Heels stay planted.
Move only at the ankles.

Common mistakes

Feet sliding
What you seeThe heels move away from the wall during the rep.
FixUse a floor where the heels do not slip and move the feet closer.
A fixed heel position keeps the range consistent.
Knees bending to lift the toes
What you seeThe knees bend as the forefeet rise.
FixKeep the knee position steady.
The ankles must produce the lift.

Stop the set if

Stop if you feel sharp pain.
Stop if the feet slip.
End the set when the back leaves the wall.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Tibialis anterior · moderate confidence

Equipment

Bodyweight + Wall

Lean the back against a solid wall and place both feet a short distance forward. Keep the heels on the floor and the knees nearly straight.

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, wall and optional none. Required equipment follows the movement and the owner picker rules.
wall is a picker id that every user has, so the record requires it and home stays yes
Skill tier beginner: One two-leg forefoot lift with back support 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.

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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