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Bodyweight Reverse Calf Raise
Bodyweight exercise targeting tibialis anterior and anterior lower leg muscles to build ankle stability and prevent shin splints; ideal for beginners focusing on balance and lower leg endurance.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Hip Flexors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Hip Flexors
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, heels on the ground or edge of a step for increased range, and hold a wall or sturdy support for balance.
- Lower your toes toward the floor until you feel a stretch in your shins.
- Lift your toes upward toward your shins by contracting the front of your lower legs.
- Squeeze the tibialis anterior at the top of the movement.
- Hold the contraction briefly for one second.
- Slowly lower your toes back to the starting position with control.
Coaching Tips
Form Cues
- Keep knees softly bent
- Focus on shin squeeze
- Maintain upright posture
- Control the descent
- Use support for stability
Breathing
Inhale as you lower your toes, exhale as you lift them toward your shins while bracing your core.
Tempo
3-1-2
Range of Motion
Lower toes to a comfortable stretch below neutral foot position, lift to full dorsiflexion where toes point maximally toward shins without knee bend compensation.
Safety
Safety Notes
- Stop if shin or ankle pain occurs
- Use support to prevent falls
- Avoid if acute lower leg injury present
- Perform on stable surface
- Keep movements slow to avoid strain
Spotting
Not required for bodyweight version; use a nearby support instead of spotting.
Common Mistakes
- Jerky or bouncing movements
- Locking knees
- Leaning forward excessively
- Incomplete range of motion
- Releasing support too soon
When to Avoid
- Acute shin splints
- Ankle sprains or instability
- Recent lower leg fractures
Flexibility Needed
- Adequate ankle dorsiflexion range
- Basic balance on feet
Build Up First
- Ability to stand without assistance
- Familiarity with ankle movements
Also known as
Reverse Toe Raise, Tibialis Anterior Raise, Shin Dorsiflexion Raise, Wall-Supported Toe Lift
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