Homewall
Tibialis raise
The muscles on the front of the shin.
- You need
- A wall.
- Why it is in the plan
- The front of the shin controls how the foot comes down, and works hard on long descents. It is small and takes two minutes to train.
How to do it
- 1Lean your back against a wall with your heels 30–40 cm in front of it, legs straight.
- 2Lift your toes and the front of your feet as high as you can. Heels stay down.
- 3Lower slowly — don't slap the floor.
- 4Keep going until the shins burn.
Easier
Feet closer to the wall.
Harder
Feet further out, or one foot at a time.
Common mistake
Heels lifting or knees bending. Straight legs, heels down.
Used in: Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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