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Tibialis Anterior胫骨前肌

Legs · Superficial (L1) · Anterior · 4 exercises

Function

Ankle dorsiflexion (toes up) — the shock absorber and brake when the foot lands in walking and running. The key balance muscle that keeps your center of gravity from falling backward in squats and lunges.

Best Exercises & Form Cues

• Band Ankle Dorsiflexion

  Equipment

  Band

  Sets & Reps

  2-3 sets × 15-20 reps per side

  How to do it

  Seated with legs straight, band around the forefoot anchored ahead; the tibialis anterior draws the toes up toward the shin; 1-second hold at the top; slow return.

  Common mistakes

  The knee lifting the leg, rushing, tiny range

• Heel Walk (Loaded)

  Equipment

  Dumbbells/load + flat ground

  Sets & Reps

  3 walks × 20-30 m

  How to do it

  Keep the toes drawn up, land on the forefoot-to-heel slowly with small controlled steps; the tibialis anterior stays isometrically contracted to hold dorsiflexion.

  Common mistakes

  Toes dropping (losing the dorsiflexion), walking too fast, leaning back

• Eccentric Calf Raise

  Equipment

  Step edge + load (optional)

  Sets & Reps

  3-4 sets × 8-10 reps (3-5 s negative) · rest 90 s

  How to do it

  On the step edge, rise to the very top, then take 3-5 seconds to lower until the heels drop below the ledge into a full stretch; feel the tibialis anterior and calf braking; press back up with both feet and repeat.

  Common mistakes

  Dropping too fast, half range, slamming down

• Kneeling Ankle (Shin) Stretch

  Equipment

  Bodyweight + mat

  Sets & Reps

  2-3 holds × 30 s per side

  How to do it

  Kneel with the tops of the feet flat and toes pointing back; sit the hips slowly toward the heels; stop at a gentle stretch across the front of the shin; breathe evenly.

  Common mistakes

  Overstretching (shin-strain risk), arching the lower back, knees hovering

Stretching & Recovery

• Seated-on-heels tops-of-feet press
• Seated toe-pull dorsiflexion

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus