ManyShins exercises in 3D
Tibialis anterior and toe extensors: what they do, and 2 exercises that train them — animated position by position.
Muscle Workout 3D › Shins
The shins: Tibialis anterior and toe extensors
The muscle running down the outside of the shin bone to the inner side of the foot, with the toe extensors beside it. It is the muscle that lifts the foot.
What the shins do
- Lifts the toes and the front of the foot (dorsiflexion)
- Lowers the foot smoothly after the heel strikes when walking and running
- Supports the arch
The 2 best shins exercises
Each one is shown on the 3D figure above, position by position, with the shins lit red. Tap one to watch it.
Tibialis raise
Beginner · Bodyweight · works shins. Typical: 3 × 8–12. Watch it in 3D
- Lean your back against a wall with your heels about a foot in front of it.
- Keeping your heels on the floor, lift your toes as high as you can.
- Lower them slowly without slapping the floor.
Keep in mind: Heels stay down; Lift as high as you can; Feet further from the wall = harder. Avoid: slapping the feet down; bending the knees; short range.
Heel walk
Beginner · Bodyweight · works shins, with help from the abs. Typical: 3 × 20 s. Watch it in 3D
- Stand tall and lift your toes and the balls of your feet off the floor.
- Walk forward on your heels with short steps, keeping the toes up.
- Walk for 20–30 seconds, rest, and repeat.
Keep in mind: Toes up the whole time; Tall posture; Short steps. Avoid: letting the toes touch down; leaning back; long strides.
How to train the shins
- Tibialis raises with the back against a wall train it directly.
- Strong shins may help runners with shin pain; build up slowly.
- Walk on the heels for a minute as a simple warm-up.
| Goal | Sets × reps | Rest |
|---|---|---|
| Build muscle | 3 × 8–12 | 75 s |
| Get stronger | 4 × 4–6 | 3–3 min |
| Endurance & tone | 3 × 15–20 | 45 s |
| Holds (plank, wall sit) | 3 × 20–60 s | 60 s |
Questions
What are the best exercises for the shins?
Good choices are tibialis raise and heel walk. Tibialis raises with the back against a wall train it directly.
Can I train the shins at home without equipment?
Yes. Tibialis raise and Heel walk need no gym equipment.
How many sets and reps should I do for the shins?
As a general start, 2–4 hard sets per exercise and about 10–20 sets a week for a muscle you want to grow: 8–12 reps to build muscle, 4–6 heavier reps for strength, 15–20 for endurance. Leave a rep or two in reserve and keep good form.
What does the shins do?
Lifts the toes and the front of the foot (dorsiflexion). Lowers the foot smoothly after the heel strikes when walking and running. Supports the arch.
Other muscles: Glutes · Outer hips · Inner thighs · Quads · Hamstrings · Hip flexors · Calves · All muscles
General fitness information for healthy adults, not medical advice.