Seated Banded Tibialis Raise
CalvesIsolationLegsResistance BandBeginner
Seated, with a band pulling your instep forward, you bring your toes toward your face. Knee position and resistance curve both differ from the wall version, so it is a different exercise rather than a variation: the band bites hardest at the top, where the tibialis is strongest.
How to perform
- 1.Sit on the floor with your leg straight.
- 2.Loop the band over your instep and anchor it in front, at foot height.
- 3.Move back until the band is already under tension with the foot relaxed.
- 4.Pull your toes toward you as far as you can.
- 5.Return slowly until you feel the stretch down the front of your shin.
Common mistakes
- ●Anchoring the band so close that it goes slack at the bottom and half the range carries no load
- ●Letting the return drop instead of braking it
- ●Turning the foot out to steal range
Proper technique
The anchor point is what matters: the further away and the lower, the more even the effort across the range. This is the at-home version and the one used in knee and ankle rehab, where gentle tension early in the range is the point.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Tibialis anterior