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Tib Bar Raise
An ankle dorsiflexion movement using a specialized bar to target the tibialis anterior, improving lower leg strength, shin splint resilience, and ankle stability.
About Exercise
Equipment
Others, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Tibialis Anterior
Accessory Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTibialis Anterior
10/10Tibialis Anterior
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Short rest periods are effective for this isolation move.
How to Perform
Sit on the edge of a high bench or box so your feet hang freely. Secure your feet into a loaded tib bar.
- Allow your toes to point away from you, fully stretching the shins.
- Contract your shins to pull your toes toward your knees.
- Hold the peak contraction for one second at the top.
- Lower the weight slowly under control back to the starting position.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Pull toes to shins
- Control the descent
- Squeeze the shins
- Full stretch at bottom
Breathing
Exhale as you lift the weight and inhale as you lower it.
Tempo
2-1-1
Range of Motion
Move from full plantarflexion (toes pointed) to maximum dorsiflexion (toes toward shins).
Safety
Safety Notes
- Ensure the collar is secure on the bar to prevent plates from slipping.
Spotting
Not recommended; use a weight you can control throughout the full range.
Common Mistakes
- Using momentum
- Partial range of motion
- Bouncing at the bottom
When to Avoid
- Acute ankle sprain
- Severe stress fractures in the shin
Flexibility Needed
- Ankle plantarflexion
- Ankle dorsiflexion
Also known as
Weighted Tibialis Raise, Tib Bar Dorsiflexion, Loaded Shin Raise
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