EPI / Exercise demonstration

Banded Tibialis Raise

A resistance-band shin strengthening exercise targeting the tibialis anterior through controlled ankle dorsiflexion.

Ankle & Lower LegStrengthFree video guide
Banded tibialis raise exercise with resistance band and leg supported on a bench at Elite Performance Institute

Original EPI video demonstration · Watch on YouTube ↗

01 / Overview

About this movement

The banded tibialis raise trains the muscles along the front of the shin by resisting ankle dorsiflexion. Compared with wall-supported tibialis raises, the band allows resistance to be applied to a supported leg and adjusted independently. This is a strength drill—not the same as an ankle pump or an isometric hold.

02 / Technique

How to perform Banded Tibialis Raise

  1. Sit on a stable bench or seat and support the working leg, with the ankle and foot able to move freely.
  2. Position a resistance band securely around the forefoot and anchor it in front of the foot, so the band pulls the toes away from the shin.
  3. Keeping the knee and lower leg quiet, pull the top of the foot toward the shin against the band.
  4. Pause briefly near the top, then return the foot slowly toward the starting position without letting the band snap back.
  5. Complete controlled repetitions and repeat on the other side.
03 / Coaching cues

Make every rep count

  • Move at the ankle rather than lifting the entire leg.
  • Choose enough tension to feel the front of the shin working without changing foot alignment.
  • Make the lowering phase slow; avoid bouncing or flicking the toes.
04 / Programming

How to use it

Begin with 2–3 sets of 8–15 controlled repetitions; use light resistance and progress gradually.

Movement note: Reduce band tension or range for anterior ankle discomfort. Progressive shin loading should not be forced through focal bone pain or worsening symptoms.
05 / Related exercises

Explore related exercises

Build on this movement with other free EPI exercise guides.

Anterior Tibialis Raise exercise thumbnailAnterior Tibialis RaiseWall-supported shin strengthening without a band.View exercise Isometric Ankle Dorsiflexion exercise thumbnailIsometric Ankle DorsiflexionA band-resisted static hold for the same lower-leg region.View exercise
06 / FAQs

Common questions

Where should I feel this?

Primarily along the front of the shin. If you feel only the toes working, lighten the band and focus on moving through the ankle.

Is this the same as an ankle dorsiflexion isometric?

No. In this raise the ankle moves through a controlled range; an isometric is performed without visible ankle motion.

Educational exercise information only—not an individualized diagnosis or treatment plan. Adjust activity to your tolerance and seek an assessment for persistent or concerning symptoms.