Seated Toe Taps

TibialisChair

A simple seated exercise that isolates the tibialis anterior. Great for strengthening the front of your shins and improving ankle mobility.

How to do it

1Sit tall on a chair with your feet flat on the floor, hip-width apart.

2Keep your heels firmly planted on the ground.

3Lift the toes of both feet as high as possible, feeling the burn in the front of your shins.

4Lower your toes back down to gently tap the floor.

5Repeat these rhythmic taps continuously while maintaining strict control.

Common mistakes

Letting your heels lift off the floor, which shifts the load and ruins the exercise.

Leaning your torso back as you lift your toes, which cuts down your range of motion.

Tapping too fast or chaotically, which reduces the muscle's time under tension.

Breathing

Breathe rhythmically and naturally at a comfortable pace; do not hold your breath.

Make it harder or easier

To make it easier, tap one foot at a time; to make it harder, hold your toes at the top for 2 seconds before tapping down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.