Tibia Raises

Targets the shins.

There are three ways of executing this exercise while sitting on a bench: with bands, plates, or dumbbells.

With bands: Attach one end of a band to a stable object at the lowest level. Loop the other end of the band around the toes of your left foot and right foot and sit on a bench, facing the anchor point. Your legs are straight. Dorsiflex your feet. Pause. Return to the starting position.

With plates: Sit on a bench, your feet on the ground. Place a plate on top of your feet. Dorsiflex your feet. Pause. Return to the starting position.

With dumbbells: Sit on a bench, your lower body making contact with the bench. Wrap a gymnastics strap around a dumbbell and your left foot to secure a dumbbell to the outer soles of your left shoe. Your left ankle and left foot hover off the bench. Hold the strap with your hands. Dorsiflex your left foot. Pause. Return to the starting position.

Switch legs.

Wrap a gymnastics strap around a dumbbell and your right foot to secure a dumbbell to the outer soles of your right shoe. Your right ankle and right foot hover off the bench. Hold the strap with your hands. Dorsiflex your right foot. Pause. Return to the starting position.

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