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Bodyweight Single-Leg Reverse Calf Raise
Bodyweight single-leg isolation exercise targeting tibialis anterior for shin strength and ankle stability; improves balance and helps prevent shin splints with controlled dorsiflexion.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Secondary Muscles
Abs, Obliques
Accessory Muscles
Lower Back, Adductors
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Lower Back
2/10Erector Spinae
Adductors
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand near a wall for balance support, feet hip-width, shift weight to one leg with heel planted and other foot slightly off ground or crossed behind.
- Keep knee straight but not locked on working leg.
- Lift toes and front of foot upward toward shin, contracting shin muscles.
- Pause briefly at top for peak contraction.
- Slowly lower toes back to floor resisting gravity.
- Maintain upright posture without leaning.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through shin
- Knee straight
- Core tight
- Heel down
- Slow control
- Balance steady
Breathing
Inhale during lowering phase, exhale as you lift toes toward shin while bracing core.
Tempo
3-1-2
Range of Motion
Lift toes fully toward shin with heel fixed on ground until ankle dorsiflexes maximally, then lower until toes touch floor without momentum.
Safety
Safety Notes
- Avoid if acute ankle pain or instability
- Use support if balance is poor
- Keep movement pain-free
- Engage core to prevent sway
- Do not force beyond comfortable ROM
- Consult professional for shin issues
Spotting
No spotter needed; use wall for self-balance support if required.
Common Mistakes
- Using momentum to lift
- Locking knee joint
- Leaning side to side
- Rushing descent
- Incomplete toe lift
- Poor posture
When to Avoid
- Acute shin splints
- Ankle instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Basic single-leg balance
Build Up First
- Ability to stand on one leg
- Understanding of controlled ankle movement
Also known as
Single-Leg Tibialis Raise, Bodyweight Shin Raise, Single-Leg Dorsiflexion Raise
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