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Standing Tibialis Anterior Stretch
A bodyweight stretch that lengthens the tibialis anterior muscle along the front of the shin to improve ankle dorsiflexion and reduce shin splint risk; commonly used in warm-ups or cool-downs for lower leg mobility.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius
Programming
Typical Rep Range
2-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand with feet hip-width apart, holding a wall or chair for balance if needed. Slide one foot back 12 inches and place the top of its toes on the ground, sole facing up.
- Keep front foot planted and back toes curled under.
- Slowly lean torso forward while keeping back straight.
- Lower body gently to feel stretch in front of shin.
- Bend front knee slightly to deepen if comfortable.
- Hold position steadily.
- Return to start and switch legs.
Coaching Tips
Form Cues
- Toes curled under
- Back straight
- Lean from hips
- Front knee over toes
- Breathe steadily
Breathing
Inhale to prepare, exhale as you lean forward into the stretch and brace your core lightly.
Tempo
0-0-30
Range of Motion
Stretch from toes to knee, feeling tension in shin without knee hyperextension or ankle strain; hold until mild pull is felt.
Safety
Safety Notes
- Warm up with light activity first
- Avoid if acute shin or ankle injury
- Do not bounce or jerk
- Stop if sharp pain occurs
- Consult professional for prior fractures or sprains
Spotting
No spotting needed; use wall for balance support.
Common Mistakes
- Bouncing into stretch
- Leaning with rounded back
- Forcing beyond comfort
- Not warming up first
When to Avoid
- Acute shin splints
- Recent ankle sprain
- Lower leg fractures
Flexibility Needed
- Basic ankle plantarflexion range
Build Up First
- Warm-up with 5-10 minutes light cardio
Also known as
Standing Shin Stretch, Anterior Tibialis Stretch
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