Tibialis Posterior Calf Raise
Tibialis Posterior Calf Raise
A calf raise variation biased toward the medial foot to target tibialis posterior and support arch control—useful for overpronation tendencies and medial ankle strength.
Muscles Targeted
Tibialis posterior, calf complex, intrinsic foot stabilizers, and medial ankle support structures.
Key Benefits
- Improves arch support and medial ankle control
- Targets tibialis posterior with a simple setup
- Helps build lower-leg resilience for runners
- Easy to progress with load and range
Keep pressure through the big toe and inside of the foot without collapsing the arch.
Equipment Needed
Optional small ball (between ankles), step or flat ground, and optional backpack for load.
How to Perform
- Stand tall with feet set up as shown (ball between ankles if using).
- Maintain a controlled arch position (don’t let it collapse).
- Rise up onto the toes with emphasis through the big toe/inside foot.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps
- Tempo option: slow lowering (3 seconds)
- Progress with backpack load or step range
When to Use It
Foot/ankle strengthening, arch-control work, shin/medial ankle resilience, and runner strength programming.
Frequently Asked Questions
Should I feel this more on the inside of the ankle?
You may. The goal is medial control and arch support while still getting a calf stimulus.
What if my arch collapses as I lift?
Reduce range and slow down. Focus on a stable tripod foot (big toe, little toe, heel) without rolling inward.
Do I need the ball between the ankles?
It’s optional. It helps cue alignment and control, but you can do the drill without it.