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Single-Leg Reverse Calf Raise
A bodyweight isolation exercise targeting the tibialis anterior to strengthen the shins and improve ankle stability; commonly used for injury prevention and rehab.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Tibialis Anterior
Secondary Muscles
Abs, Obliques
Accessory Muscles
Lower Back
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 MapTibialis Anterior
8/10Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with your back against a wall or holding a sturdy object for balance. Place feet hip-width apart and shift weight onto one leg, keeping the heel firmly planted.
- Keep the working leg straight with a soft knee.
- Lift the toes and front of the foot up toward the shin as high as possible.
- Pause at the top to feel a strong contraction in the front of the shin.
- Lower the foot back to the floor under control.
- Complete all reps on one side before switching.
Coaching Tips
Form Cues
- Toes to shins
- Heel down
- Control the descent
- Don't rock hips
Breathing
Exhale as you lift the toes toward the shin, inhale as you lower.
Tempo
2-1-2
Range of Motion
Full dorsiflexion at the top, toes touching the floor at the bottom.
Safety
Safety Notes
- Stop if you feel sharp pain in the ankle or shin
- Ensure stable balance before starting
Spotting
No spotter needed.
Common Mistakes
- Bending the knee excessively
- Rocking hips for momentum
- Lifting the heel off the ground
- Rushing the movement
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
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