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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Single-Leg Standing Calf Raise
Barbell, Squat Rack
Calves
Barbell Standing Calf Raise
Barbell, Plates
Calves
Cable Standing Calf Raise
Single Cable Machine
Calves
Dumbbell Standing Calf Raise
Dumbbells
Calves
Machine Standing Calf Raise
Standing Calf Raise Machine
Calves
Machine Standing Single-Leg Calf Raise
Standing Calf Raise Machine
Calves
Kettlebell Standing Calf Raise
Kettlebell
Calves
Box Calf Stretch
Plyometric Box
Calves
Floor Board Straight-Leg Calf Stretch
Bodyweight
Calves
Pike Straight-Leg Calf Stretch
Bodyweight
Calves, Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
