1. Set Up
How to perform
Sit on a bench or stand tall with your heels planted on the ground.Load the tib bar with a small weight (start very light — the muscle is smaller than calves).
Slide your feet into the foot holders so the bar sits across the top of your feet.
2. Starting Position
Legs straight or slightly bent.
Keep your torso upright.
Your feet should be relaxed and pointing forward, with the tib bar hanging toward the floor.
3. Movement
Lift your toes upward toward your shins by contracting your tibialis anterior.
Raise as far as your range allows; you should feel it in the front of your shin.
Control the lowering phase — this eccentric part is key for strengthening and preventing shin splints.
4. Reps & Tempo
10–20 reps per set.
Slow and controlled: 2 seconds up, 3 seconds down.
Typically 2–4 sets.
5. Tips
Don’t rock back or throw your torso — keep it strict.
Avoid letting your ankles roll in or out.
Start light; the tibialis fatigues quickly.
If you feel burning in the shins, that’s normal — but stop if it's sharp pain.
Equipment required
No equipment required