Having a strong Tibialis Anterior muscle is part of having a healthy leg.
This blog post contains 5 exercises to help strengthen the Tibialis Anterior muscle.
How To Strengthen The Tibialis Anterior
Note:
- Aim to feel the muscular contraction in the front of your shin.
- Move through the full range of motion in the ankle.
- Keep your toes relaxed.
- Do not let the front of the foot to flare out towards the side.
- Exercises are to be performed pain-free.
Note: If the front of your shin is tight, make sure to look at this blog post: Tibialis Anterior Stretches.
1. Isometric Tibialis Anterior Contraction
Instructions:
- Sit down on a chair.
- Place your foot on top of the other foot on the side that you are targeting.
- Apply a downward pressure with the top foot.
- Push the bottom foot against the top foot as hard as you can comfortably tolerate.
- Aim to feel a muscular contraction at the front of the shin.
- Hold for 30 seconds.
2. Ankle Dorsiflexion (Resistance Band)
Instructions:
- Tie a resistance band onto a stationary object at ground height.
- Sit down on the floor with your leg straightened out in front of you.
- Loop the other end of the resistance band around your forefoot.
- Move away from the anchor point to increase the amount of tension on the band.
- Bring your foot backwards against the resistance band.
- Aim to keep your toes relaxed throughout this exercise.
- Aim to feel a muscular contraction at the front of the shin.
- Hold for 2-5 seconds.
- Perform 20 repetitions.
- Progression:
- Increase tension on the resistance band
3. Seated Dorsiflexion
Instructions:
- Sit down on a chair.
- Slide your foot slightly underneath you.
- Lift the front part of your foot off the floor.
- Aim to feel the activation of the muscles in the front of your shin.
- Hold for 2-5 seconds.
- Perform 20 repetitions.
4. Tibia Raises
Instructions:
- Lean your back against a wall.
- Have your feet slightly away from the wall.
- Lift the front part of your foot off the floor.
- Aim to feel the activation of the muscles in the front of your shin.
- Hold for 2-5 seconds.
- Perform 20 repetitions.
- Progression:
- Perform exercise on a single leg
5. Heel Walk
Instructions:
- Lift the front half of your feet off the floor.
- Your body weight should now be resting on your heels.
- Walk forwards and backwards.
- Aim to feel the activation of the muscles in the front of your shin.
- Continue for 30 seconds.
Conclusion
Try out the suggested Tibialis Anterior exercises on this blog post to increase the strength at the front of your shin.
What to do next
- Any questions?… (Leave me a comment down below.)
- Join me:
| 
- Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Consult a healthcare professional before attempting any exercises and/or implementing any recommendation. For more information: Medical Disclaimer.