29/11/2024
💪 Tibialis Anterior🦵
One of the most under trained muscles in the leg is the tibialis anterior.
It is a key muscle in your lower leg that helps with ankle strength. Strengthening this muscle is crucial for better ankle stability, injury prevention and improving explosive power.
It is especially useful for runners, sports that include jumping and sharp changes in direct and even walking! It also helps alleviate anterior knee pain symptoms
1️⃣ Standing Tibialis Raises
A super easy way to train this muscle group is with tibialis raises
- Stand tall, lean against a wall.
- Lift your toes off the ground while keeping your heels planted. Slowly lower them back down. Repeat for a burn that will help improve ankle stability and overall strength!
- To work these muscles harder, move the feet away from the wall
- If this is too tough, bring the feet closer to the wall
- I aim for 15-20 reps for 3 sets
2️⃣ Resisted Ankle Dorsiflexion
To work this muscle group harder we can start to load it up
- Using tib bar, secure it around your foot and dorsiflex (pull your toes towards you) against the resistance.
- This will engage the tibialis anterior for enhanced strength and control.
- An alternative option is using a resistance band or cable machine
Add these into your routine for stronger ankles and an improvement in lower body performance! 🦵✨
