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Cable Reverse Calf Raise
A cable-based dorsiflexion exercise targeting the tibialis anterior to strengthen the front of the shin and improve ankle stability; used for injury prevention and lower leg balance.
About Exercise
Equipment
Single Cable Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
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 MapCalves
10/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach an ankle strap to the low pulley of a cable machine. Sit on the floor facing the machine with your legs extended, securing the strap around one ankle.
- Sit with legs straight, foot flexed pointing away from machine.
- Dorsiflex your ankle to pull toes toward your shin.
- Hold the contraction briefly at the top.
- Slowly lower your foot back to the starting position.
- Repeat for reps, then switch ankles.
Coaching Tips
Form Cues
- Pull toes to shins
- Keep heel grounded
- Control the return
- Avoid knee movement
Breathing
Inhale as you lower your foot; exhale as you pull your toes up.
Tempo
2-1-2
Range of Motion
Move from full plantarflexion (toes pointed) to maximum dorsiflexion where toes approach the shin without knee bend.
Safety
Safety Notes
- Avoid if you have shin splints or ankle pain
- Use light weight to prevent strain
Spotting
Not typically needed; self-spot with machine stack safeties.
Common Mistakes
- Swinging with momentum
- Incomplete range of motion
- Using body lean for assistance
When to Avoid
- Shin splints
- Acute ankle sprains
Flexibility Needed
- Adequate ankle dorsiflexion range
Build Up First
- Basic ankle mobility
Also known as
Cable Tibialis Raise, Cable Shin Raise, Reverse Cable Calf Raise
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