Seated Toe Raise
The seated toe raise is a bodyweight rehabilitation exercise targeting the tibialis anterior, performed while seated. It involves lifting the front of the feet off the ground while keeping the heels planted to strengthen the shin muscles and improve ankle mobility and stability.
How to do it
- Sit upright in your chair with your feet flat on the floor and your back straight.
- Keeping your heels firmly planted on the ground, lift the front of both feet upward as high as possible.
- Hold the raised position for 2-3 seconds, feeling the contraction in the muscles along the front of your shins.
- Slowly lower your feet back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep your heels glued to the floor
- Lift your toes as high as you can
- Control the movement on the way down
- Keep your torso upright and relaxed
Breathing: Exhale as you lift your toes, inhale as you lower them back to the floor.
Common mistakes
- Moving too fast, which reduces the time the muscle is under tension
- Lifting the heels, which shifts the work away from the intended shin muscles
- Rocking your body, which uses momentum instead of muscle strength
Suggested sets & reps
Get fitter
3 sets × 15–20 reps, rest 45 s
Lose weight
3 sets × 20–25 reps, rest 30 s
Build muscle
3 sets × 12–15 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shin or ankle, stop the exercise and rest.
- If you have a history of ankle injuries, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel a burn in my shins?
Yes, a mild burning sensation in the front of your lower legs is normal as the muscle fatigues.
Can I do this while working?
Absolutely. It is a discreet way to keep your lower legs active during long periods of sitting.
What if I feel sharp pain?
Stop immediately. Sharp pain is a signal to ease off and rest.