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Standing Toe Raises

Standing toe raises anchor the heels and lift the forefoot to work the tibialis anterior, the shin muscle that controls how your foot lands. Maddy gives them to runners, walkers, and anyone building ankle control alongside their calf work. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Shins · tibialis anterior

Sets & reps by goal

GoalSets × RepsRest
Strength4 × 5-6 reps with a 3-s lower90 s
Muscle3 × 9-12 reps60 s
Endurance2-3 × 18-27 reps30-45 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner; the shins fatigue fast the first weeks because most people have never trained this muscle directly.

Proper form — 5 cues

  1. Stand tall with your weight shifted slightly back into the heels.
  2. Pull your toes and forefoot up toward your shins as high as they will go.
  3. Pause for a full second at the top of each lift.
  4. Lower the forefoot slowly — take two to three seconds down.
  5. Keep the knees straight but not slammed back into a locked position.

Breathing: Exhale as the forefoot lifts, inhale on the slow lower — keep it rhythmic, never held.

The 3 mistakes Maddy corrects most

Bending at the hips and sitting the weight backward to fake more lift.. The lean makes the rep look bigger while the shin muscle does less work through less range. Fix: Stay stacked — ears over shoulders over hips — and let the movement be small and honest.
Dropping the forefoot down fast between reps.. The lowering phase is where the tibialis controls the foot, exactly the job it has when you walk and run. Fix: Count three seconds on every descent; the burn along the shin tells you it is working.
Curling the toes upward instead of lifting the whole forefoot.. Toe extension alone barely moves the ankle, so the tibialis never reaches a meaningful contraction. Fix: Think 'lift the ball of the foot off the floor' and let the toes come along for the ride.

Common questions

What's the difference between toe raises and calf raises?

They are opposites. Calf raises lift the heels and work the muscles on the back of the lower leg; toe raises anchor the heels and lift the forefoot, working the tibialis anterior on the front of the shin. Training both gives the ankle balanced control in both directions, which is why Maddy pairs them in the same lower-leg block rather than choosing one.

Can toe raises help with shin discomfort from running?

They strengthen the exact muscle that absorbs impact when your foot lands, so many coaches use them inside a return-to-running plan. They are a training tool, not a treatment — if your shins hurt during normal walking or the pain is sharp and localised, get it assessed by a qualified professional before loading it further.

How can I make standing toe raises harder?

First slow the tempo — three seconds down turns an easy set brutal. Then lean your back against a wall with your feet a step forward, which removes balance help and lengthens the working range. After that, a resistance band looped over the forefoot or a seated tibialis raise with a plate adds direct load. Progress one variable at a time.

Related exercises

Calf RaisesCalves Calf Raises (Variation 2)Calves Chair Squat (Modified)Quads · Glutes Chair SquatsQuads · Glutes Single Leg Chair Squat (Modified)Quads

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