Tibialis Raises: A simple yet powerful knee strengthening exercise 

There are many benefits to doing tibialis raises, one of the most important ones is strengthening the muscle that runs up the front of your shin between the knee and the ankle called the tibialis anterior. It is responsible for deceleration, so when it’s strong and working well it significantly reduces the amount of force going through your knee joint, helping to protect it… There are a few different ways to do tibialis raises, you can use your own body weight, dumbbells, kettlebells, resistance bands or even a specially designed tib bar that you load with weight plates. The key is to start slow and focus on your form rather than trying to do as many reps as possible.All in all, Tibialis raises are a simple, easy to do way to protect your knees and reduce your risk of injury. Be sure to add them to your workout routine and you’ll be on your way to strong, healthy knees.

 

What are the different types of tibialis raises? 

Body Weight Tibialis Raises

If this is your first time trying tibialis raises this where you should start. I’m gonna walk you through exactly how to do this down below in my follow along video.

Dumbbell Tibialis Raises

This is a more advanced version of tibialis raises that we usually recommend to experienced or competitive athletes because your knee muscles and joints have to be stronger to be able to work with weights. The focus here should be on controlling the negative: let the weight pull you into a nice stretch, pause at the bottom and slowly pull back up again.

Band Assisted Tibialis Raises 

This can be a really good exercise for rehabbing the knee using a light band and focus on slow and controlled movements. By using bands you can also increase ”time under tension” which is more challenging to achieve with dumbbells.

 

How To Do Bodyweight Tibialis Raises

Start with parking your bum against the wall and step your feet out to one to two steps away from the wall, so your legs are at an angle. Make sure you have strong foot grip so your feet can’t slide away from you. Then you are going to contract ahd hold the muscles on the fronts of your thighs, drawing your knees caps up towards your hips to engage your quads. Then lean forward and start to pull your toes as high as you can and back down.

The goal is to get  to 25 reps in a set. If you are just getting started, try doing one set of 15 repetitions per day. Then build up to 25 reps and multiple sets over the course of 2-4 weeks. Remember to keep your form in check and focus on quality over quantity.

Here are some of the most notable benefits of tibialis raises: 

1. Strengthening the front muscle of the shin, which can help to prevent knee injuries
2. Improving balance and coordination
3. Stretching and lengthening the achilles tendon and calf muscles
4. Reducing pain in the shins, knees, and lower legs
5. Increasing blood circulation throughout the lower extremities.

Some important precautions when stretching the tibialis anterior muscle

1. Don’t bounce during the stretch, as this can cause injuries
2. Never overstretch the muscle
3. Hold the stretch until it starts getting only a little bit uncomfortable
4. Never stretch a muscle cold, always warm up a bit before

Conclusion

If you are looking for an exercise to help protect and strengthen your knees, tibialis raises are a fantastic option. They strengthen the muscles around the knee joint and can also improve balance and coordination. Be sure to warm up before with some stretching, start slow and work your way up. Adding tibialis raises to your workout routine a few times per week will greatly improve your knee health.That’s all for now on tibialis raises! Stay tuned for more great content coming your way very soon.