Tibialis Raise

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Seated Tibialis RaisePlate

Alternatives

Other exercises for the calves, for when the bodyweight is taken or you want a change.

• Barbell Standing Calf RaiseBarbell
• Donkey Calf RaiseMachine
• Dumbbell Calf RaiseDumbbell
• Dumbbell Single-Leg Calf RaiseDumbbell
• Leg Press Calf RaiseMachine
• Seated Calf Raise MachineMachine
• Smith Machine Calf RaiseSmith machine
• Smith Machine Calf Raise SeatedSmith machine

Questions

What muscles does the Tibialis Raise work?

The Tibialis Raise mainly works the calves.

What equipment do you need for the Tibialis Raise?

None: it is a bodyweight exercise.

How many sets and reps of the Tibialis Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Tibialis Raise?

Barbell Standing Calf Raise, Donkey Calf Raise, Dumbbell Calf Raise and Dumbbell Single-Leg Calf Raise work the same main muscle.