TIBIA RAISE

Sit on the floor (or a bench of you have one) with one leg extended out in front of you and a band anchored far in front of you. Secure the handles of the band onto your foot. Point your toe as far as possible without the handles slipping off your foot, then flex your ankle to lift your toes as close towards your shin as possible. Hold this position for a second as you focus on contracting the anterior tibialis muscle on the front of your shin. Slowly lower your toes back into the pointed position and repeat for reps. Once all reps are completed on one side, perform in the same manner with the opposite leg.

A.K.A. Cable Toe Raise

To do this exercise sit on the end of a bench with one leg extended out on the bench so that your foot hangs off the end. Place a stirrup-handle cable attachment that is attached to a low cable pulley onto your foot as shown in the photo. Point your toe as far as possible without the cable attachment slipping off your foot then flex your ankle to lift your toes as close towards your shin as possible. Hold this position for a second as you focus on contracting the anterior tibialis muscle on the front of your shin. Slowly lower your toes back into the pointed position and repeat for reps. Once all reps are completed on one side perform in the same manner with the opposite leg.This is a great exercise to help reduce the chance of shin splints.Step 1Step 2

A.K.A. Seated Toe Raise

To do this exercise sit on the end of a bench with a dumbbell placed on its end on the floor in front of you. Place your feet under the weight plates of the top end of the dumbbell and extend your legs out enough so that the dumbbell hangs freely. Raise your toes up towards your knees as high as possible and then reverse the motion to extend your toes as far as you can without dropping the dumbbell and repeat for reps. You may need to place a few weight plates on the bench to raise your body higher to make the exercise easier to perform.

A.K.A. Kettlebell Toe Raise

Stand on a block, or box or a pile of 45-pound plates that are almost as high as the handle of the kettlebell you are using. Place one foot under the handle so that the handle is resting on the top of your foot and pull your foot up as high as you can. Hold this position for a second and slowly lower the kettlebell back to the floor and repeat for reps. This exercise targets the tibialis anterior muscle (the muscle on the front of your shin). Strengthening this muscle will not only increase your strength on calf raises, which can help to build bigger calves, and better overall developed lower legs, but it will also help to prevent shin splits.

You can also do this exercise by wrapping an ankle weight around your foot.