Toe Raises: Strengthen Shins and Ankles for Balance

If you’ve ever felt wobbly on uneven ground, experienced shin splint pain, or worried about tripping over a curb, toe raises are one of the simplest exercises you can add to your routine.

Toe raises strengthen the muscles along the front of your shin—especially the tibialis anterior, a primary muscle for ankle dorsiflexion (bringing your toes up toward your shin) and a key player in clearing your foot during walking gait (NIH/NCBI Bookshelf).

This guide walks you through:

• What toe raises are and what muscles they work
• How to do standing and seated toe raises with safe form
• Progressions from beginner to advanced (bands, wall-lean, and weights)
• How often to do toe raises for balance, running support, or ankle rehab
• Common mistakes, troubleshooting, and overuse considerations

Safety note: If you’re recovering from an injury, have significant pain, numbness/tingling, or feel unsteady on your feet, check with a healthcare provider or physical therapist before starting new exercises.

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What are toe raises?

Toe raises are a lower-leg strengthening exercise where you lift your toes and the front of your foot up while your heel stays on the ground.

That lifting motion is ankle dorsiflexion. Weak dorsiflexion can show up as “toe dragging” or foot drop patterns in gait, which can increase tripping risk and often reflects weakness in the anterior tibialis (Merck Manual—Gait Disorders in Older Adults).

You can do toe raises:

• Standing (adds balance and whole-body control)
• Seated (easier; often used in early rehab)
• With or without resistance (bands or cuff weights)

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What muscles do toe raises work?

Toe raises mainly target the muscles in the anterior compartment of the lower leg:

• Tibialis anterior (primary dorsiflexor; also helps invert the foot) (NIH/NCBI Bookshelf)
• Extensor hallucis longus and extensor digitorum longus (help lift/extend the toes) (Rehab Hero)

Why it matters: stronger dorsiflexors help your foot clear the ground during walking and running, and can support steadier lower-limb control—especially when combined with calf strength and balance training.

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Benefits of toe raises

1. Better balance and fewer stumbles

Toe raises strengthen dorsiflexion—one of the movements that helps you avoid catching your toes on rugs, curbs, and uneven sidewalks.

They’re also included in evidence-based balance/strength routines for older adults, such as the Otago Exercise Program, a PT-led program that has been shown to reduce falls in high-risk older adults (UNC Otago Exercise Program).

If your main goal is staying steady on your feet, you can combine toe raises with a larger routine like our fall prevention exercises to improve balance and strength.

2. Stronger ankles and better joint control

Think of the lower leg like a system: calf muscles (back of the leg) help push you forward, while dorsiflexors (front of the leg) help control foot position and landing.

In older adults, age-related declines in ankle strength and range of motion are associated with worse balance measures (Journal of Physical Therapy Science, 2013). Toe raises aren’t the only answer—but they’re an easy, targeted way to train one part of that lower-leg strength system.

3. Support for runners: shin and ankle resilience

Toe raises are popular in running strength programs because they directly train the tibialis anterior, and overuse or irritation of this muscle can be a factor in anterior tibial stress issues (often called “shin splints”) (NIH/NCBI Bookshelf).

They’re not a magic fix for shin splints—but as part of a balanced plan (progressive training, footwear considerations, calf + hip strength), toe raises may help improve lower-leg capacity.

4. Useful in rehab (with guidance)

Toe raises (often seated at first) and banded dorsiflexion are commonly used to rebuild dorsiflexion strength when someone has deconditioning, time in a boot/cast, or neuromuscular weakness patterns like foot drop (Verywell Health).

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How to do standing toe raises (step-by-step)

Standing toe raises are a simple way to train the shins and add a low-level balance challenge.

Setup

1. Stand tall with your feet hip-width apart.
2. Lightly hold the back of a chair, countertop, or wall if needed.
3. Distribute your weight evenly across both feet.

Movement

1. Brace your core and keep your posture tall.
2. Keep your heels firmly on the ground.
3. Slowly lift your toes and the front of your feet up toward your shins.
4. Pause for 1–2 seconds.
5. Lower with control.

Starting volume

• 2–3 sets of 10–15 reps
• Rest 30–60 seconds between sets

You should feel muscular fatigue/burning in the front of the shins. Stop if you feel sharp pain, joint pain, or neurological symptoms (numbness/tingling).

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How to do seated toe raises (beginner-friendly)

Seated toe raises reduce the balance demands and let you focus on clean dorsiflexion.

Setup

1. Sit on a sturdy chair with feet flat.
2. Knees bent about 90°.
3. Sit tall.

Movement

1. Keep your heels planted.
2. Lift your toes toward your shins.
3. Hold 3–5 seconds at the top if comfortable.
4. Lower slowly.

Starting volume

• 1–2 sets of 8–12 reps
• Progress toward 2–3 sets of 15 reps

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Progressions: beginner to advanced toe raises

Progression rule: change one variable at a time—reps, range of motion, tempo, or resistance—so your shins and tendons can adapt.

Level 1: Bodyweight (seated or standing)

• Smooth reps, full comfortable range
• Controlled tempo (no bouncing)

Level 2: Wall-lean toe raises (more load)

This version tends to feel harder because your body angle increases the demand on the dorsiflexors.

1. Stand with your back against a wall.
2. Step your feet forward 6–12 inches.
3. Keeping heels down, lift toes as high as you can.

(Source: Rehab Hero)

Level 3: Single-leg toe raises (balance emphasis)

• Use a chair or wall for support
• Start with 2 sets of 8–10 reps per side

Level 4: Banded dorsiflexion / banded toe raises

Resistance bands add load without heavy equipment and are widely used in ankle rehab and strengthening progressions.

Seated band option: Anchor a band in front of you and loop it over the top of your foot; pull toes toward shin against resistance.

Level 5: Cuff weights (only if pain-free)

A straightforward way to add resistance is using a light cuff weight placed over the top of the foot during seated toe raises (Verywell Health).

Start light and keep reps controlled.

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Toe raises vs. heel raises vs. calf raises

These exercises are often confused. Here’s a comparison:

If you want a full lower-leg approach (toe raises, calf raises, band work, and balance drills), see our Ankle Strengthening Exercises: Step-by-Step Guide.

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How often should you do toe raises?

General guidelines:

• 2–4 days per week for strength-building
• You can do lower-intensity sets more often, but if your shins stay sore, give them a rest day

If you’re brand new, start with 1–2 sets, 2–3 days/week.

When will you notice results?

Initial improvements in muscle control and endurance may be noticeable within a few weeks. To track strength gains—which typically require more consistent training over time—re-test your performance (reps, range of motion, and balance confidence) every 4–6 weeks.

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Sample toe raise routines by goal

The following routines are educational examples. Always adapt exercises to your own fitness level and goals.

1. Balance-focused routine (10–12 minutes)

Do 3 days/week.

1. Seated toe raises — 2 × 10–12
2. Standing toe raises (hold support) — 2 × 8–10
3. Heel-to-toe walk along a counter — 1–2 passes of 10–15 steps

If you want a more complete plan, use our fall prevention exercises to improve balance and strength.

2. Runner add-on (8–10 minutes)

Do 2–3 times per week after easy runs, when your lower legs are warm but not overly fatigued.

1. Standing toe raises — 2–3 × 12–15
2. Wall-lean toe raises — 2 × 10–12

3. Post–ankle sprain progression (with PT oversight)

Follow your PT’s plan. Many rehab progressions start with seated or banded dorsiflexion and build toward single-leg and dynamic balance work.

A helpful companion resource is our Ankle Strengthening Exercises: Step-by-Step Guide.

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Common mistakes (and quick fixes)

1. Bouncing or using momentum
   Fix: slow reps; pause 1 second at the top.

2. Heels lifting off the ground (turns into a calf raise)
   Fix: think “heels glued down.”

3. Leaning forward and turning it into a hip movement
   Fix: tall posture; light chair support if needed.

4. Doing too much too soon
   Fix: add reps or load gradually; front-of-shin tissues can become irritated if you spike volume.

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FAQ

Are toe raises good for everyone?

They’re a low-impact option for many people, but get guidance if you have significant balance issues, new/worsening pain, or neurological symptoms.

Can toe raises fix shin splints by themselves?

Usually not. Overuse pain often has multiple contributors (training load, surfaces, footwear, calf/hip strength). Toe raises can be one useful piece of a bigger plan.

Should I do toe raises every day?

Some people tolerate daily low-intensity toe raises, but strength-focused sessions generally do better with recovery time (especially if you’re adding bands or weights).

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Track your progress with BodySpec

Toe raises are a small but high-leverage tool for lower-leg strength—whether your goal is steadier walking, more resilient running, or a confident return after an ankle sprain.

If you want objective data as you train, a DEXA body composition scan can help you track changes in total and regional lean mass (including left vs. right leg) over time. Learn how it works here: The DEXA Scan: Body Fat, Muscle, and Bone Density Testing.

If you’re planning repeat scans, consistent prep matters. Use this checklist: Prepare for Your BodySpec Scan.