FitCiTibialis Raise is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lean your back and hips against a wall and place your heels 30-40 cm out from the wall.
- Keep your knees straight and your weight on your heels.
- Pull your toes up toward you as far as possible.
- Hold for 1 second at the top and feel the contraction in the front of your shin.
- Lower under control without letting your toes touch the ground, then repeat.
Coaching tip
As you pull your toes toward you, let only your ankles move and do not bend your knees.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Single-Leg Bodyweight Calf Raise, Standing Bodyweight Calf Raise
- Same muscle, different equipment: Standing Calf Raise (Machine), Seated Calf Raise, Standing Calf Raise (Smith Machine)
More calves exercises
- Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
- Seated Calf RaiseOturarak Baldır (Calf Raise)
- Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
- Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
- Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
- Leg Press Calf RaiseLeg Press ile Baldır
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.