Will this exercise fix shin splints?

Not on its own. Shin splints are mainly driven by how quickly running load is increased, so training volume, surface and footwear matter most, but strengthening the front of the shin is a common part of return-to-running programs once training is pain-free. Ongoing pain on the shin bone should be checked by a medical professional before you train through it.

What if my gym doesn't have a tibialis machine?

The Weight Plate Seated Tibialis Raise and Kettlebell Seated Tibialis Raise load the same movement with free weights, and the Band Seated Tibialis Raise or the standing Tibialis Raise need almost no equipment.

How many sets and reps should I do?

Two to four sets of 12 to 20 reps, two or three times a week, suits most people. Take 2 to 3 seconds to lower the weight on each rep and add a small plate once you can complete 20 full-range reps.

Does bending the knees change the exercise?

Not for the tibialis anterior, which crosses only the ankle, so it works just as hard with the knees bent or straight. Bent knees do slacken the gastrocnemius, so tight calves are less likely to stop your feet short at the top of each rep.

Is the machine better than a plate or kettlebell on the feet?

It is easier to load and progress, because the lever holds both feet securely and takes plates in small steps without anything balancing on your toes. The muscle and the movement are the same, so a free-weight version works just as well at lighter loads.

Machine Seated Tibialis Raise

What Is the Machine Seated Tibialis Raise?

Machine Seated Tibialis Raise is an isolation exercise that primarily targets the lower legs, specifically the tibialis anterior on the front of the shin. It is a beginner-level movement in which you sit on a bench with your feet hooked under the padded lever of a plate-loaded tibia machine and pull the fronts of your feet up toward your shins to raise the weight.

The tibialis anterior lifts the front of the foot so the toes clear the ground as the leg swings forward when you walk and run, and it lowers the forefoot under control after each heel strike. Most leg training loads the calves on the back of the lower leg and gives the front of the shin little direct work. Runners, field and court athletes and anyone who wants stronger, more resilient shins use this exercise to fill that gap as part of their lower-leg training.

The machine's main advantage is loading. The standing Tibialis Raise is limited by how far you can lean against a wall, and the Band Seated Tibialis Raise gets harder as the band stretches, while the lever holds both feet securely and takes plates in small, repeatable steps. That makes it the easiest tibialis exercise to progress over weeks and months, and a natural step up from the Weight Plate Seated Tibialis Raise or Kettlebell Seated Tibialis Raise once those stop being challenging. Sitting with the knees bent also slackens the gastrocnemius, so tight calves are less likely to cut the range short than in the straight-leg versions.

The tibialis anterior is a small muscle that responds well to moderate loads, higher reps and a slow lowering phase, so the plate should stay light enough to reach a full range on every rep. If you have never trained your shins directly, start with the standing or band version for a few weeks before moving to the machine. It pairs well with the Machine Seated Calf Raise, training the front and back of the lower leg in the same session.

Muscles Worked

MuscleActivation

Tibialis Anterior: Primary

Instructions

Load a light plate onto the machine's loading horn and set a flat bench behind it.
Sit near the front edge of the bench with your knees bent to about 90 degrees and your feet in front of you.
Place your heels on the footplate and slide your feet under the padded lever so it rests across the tops of your feet, just behind your toes.
Sit tall and rest your hands on your knees.
Start with your toes pointing down and away from you, letting the lever draw the tops of your feet down as far as is comfortable. Scoot the bench back slightly if you cannot reach a full point.
Pull the tops of your feet up toward your shins as far as you can, raising the lever by bending only at the ankles.
Pause for a moment at the top and feel the front of your shins tighten.
Lower the lever slowly over 2 to 3 seconds until your toes point down again.
Repeat for the desired number of reps, keeping your heels in place and your torso still.
When the set is finished, lower the lever fully before sliding your feet out.

Common Mistakes

Loading too heavy
Piling plates on the lever shrinks each rep to a few degrees of ankle movement, because the tibialis anterior is a small muscle that cannot move big loads through a full range.
Cutting the range short
Stopping before the feet are pulled fully toward the shins, or before the toes point down at the bottom, leaves much of the muscle's range untrained.
Dropping the weight
Letting the lever fall at the bottom throws away the controlled lowering phase and jolts the front of the ankle.
Pushing down through the heels
Driving the heels into the footplate or rocking the torso back to start each rep moves the effort away from the front of the shin.
Lifting only the toes
Curling the toes up while the ankle barely moves works the toe extensors instead of pulling the whole foot toward the shin.
Pad on the toes
A pad sitting on the toes instead of across the top of the foot presses into them and can let the feet slip out as they point down.

Injuries

Machine Seated Tibialis Raise is a low risk exercise when performed with proper technique. The movement happens at the ankle alone, the machine holds the feet in place and the loads involved are light, so most problems come from adding weight too quickly or from a poor setup. The usual strain points are the tibialis anterior and its tendon at the front of the ankle, the top of the foot where the roller pad presses down, and cramping along the front of the shin in people who have never trained it directly.

Check that the plates are secure on the loading horn before each set, and position your feet so the pad sits across the top of the foot just behind the toes, with your heels on the footplate. Start with the empty lever or a small plate, lower every rep under control and add weight only when every rep reaches a full range. Burning in the front of the shin is normal fatigue, but cramping usually means too many reps too soon, so shorten the set and rest longer.

To regress, switch to the Band Seated Tibialis Raise or the standing Tibialis Raise. To progress, add a small plate, slow the lowering phase to 3 or 4 seconds or pause for a second at the top of each rep.

Stop if you feel sharp pain at the front of the ankle, numbness or tingling on the top of the foot under the pad, or pain on the shin bone itself. Bone pain along the shin that is still there the next day, or that gets worse with running or hopping, should be checked by a medical professional before you keep training.

Overview

Primary Focus: Calves
Equipment: Machine and bench
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Will this exercise fix shin splints?: Not on its own. Shin splints are mainly driven by how quickly running load is increased, so training volume, surface and footwear matter most, but strengthening the front of the shin is a common part of return-to-running programs once training is pain-free. Ongoing pain on the shin bone should be checked by a medical professional before you train through it.
Q: What if my gym doesn't have a tibialis machine?: The Weight Plate Seated Tibialis Raise and Kettlebell Seated Tibialis Raise load the same movement with free weights, and the Band Seated Tibialis Raise or the standing Tibialis Raise need almost no equipment.
Q: How many sets and reps should I do?: Two to four sets of 12 to 20 reps, two or three times a week, suits most people. Take 2 to 3 seconds to lower the weight on each rep and add a small plate once you can complete 20 full-range reps.
Q: Does bending the knees change the exercise?: Not for the tibialis anterior, which crosses only the ankle, so it works just as hard with the knees bent or straight. Bent knees do slacken the gastrocnemius, so tight calves are less likely to stop your feet short at the top of each rep.
Q: Is the machine better than a plate or kettlebell on the feet?: It is easier to load and progress, because the lever holds both feet securely and takes plates in small steps without anything balancing on your toes. The muscle and the movement are the same, so a free-weight version works just as well at lighter loads.