Exercises

Tibialis raise machine

Raise the forefeet toward the shins against a padded lever while the heels remain supported.

Seated dorsiflexion machine with supported heels, a pad over the forefeet and toes lifted toward the shins.

Dorsiflexion machine · Upper-foot pad

Source: Life Fitness · Tibia Dorsi-Flexion

Step by step

  1. Choose a dedicated dorsiflexion machine, adjust its upper-foot pad and use a very light load.
  2. Sit securely with heels on the prescribed supports and the pad over the forefeet, not the ankle joint.
  3. Keep the heels down and lift the forefeet toward your shins through a controlled comfortable range.
  4. Lower slowly, set down the resistance and release the foot pad before leaving the machine.

Common mistakes

  • Raising the heels or moving mainly at the knees.
  • Using excessive load, jerking or twisting the feet outward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.