Badminton strength · Calf & ankle · Beginner · ~2 min

Tibialis raise (wall)

Strengthens the front of the shin, which works hard when braking and changing direction. It balances all the calf work.

▶ Tibialis Raise — Wade Bass (YouTube)

More videos: Anterior Tibialis Raise (Elite Performance Institute) · How To Do a Tibialis Anterior Wall Raise (Swift Movement Academy)

Starting position

Lean your back against a wall with heels about a foot from the wall, legs straight.

How to do it

1. Lift your toes and forefeet toward your shins.
2. Pause at the top.
3. Lower slowly without the toes slapping.

Technique cues

• Lift toes high
• Control the lowering

Common mistakes

• Bending the knees
• Bouncing

Easier

Feet closer to the wall.

Harder

Feet further from the wall or single leg.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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