The tibialis anterior muscle is a muscle of the anterior calf muscles. You may be unfamiliar with it. In fact, among the calf muscles, the tibialis anterior muscle has a very important role. Its main function is to extend the ankle joint. As for how to exercise the tibialis anterior muscle, you can use methods such as Smith machine calf raises and seated calf raises. So. What are some exercises for tibialis anterior? Let’s take a look.

Smith machine heel raise

1. Place a block or plate under the bar of the Smith machine. Place the pole on the rack at the height that best suits your height. Once the correct height is chosen and the bar is loaded, place the balls of your feet onto the plates and place the bar at your back shoulders.

2. Grasp the barbell with both hands forward. Rotate the barbell to remove it from the rack. This is the starting position of the movement.

3. Lift your heels as high as possible, push down on the metatarsal bones of your forefoot, tighten your calf muscles, and feel the tightest state of the muscles. The knees should remain extended at all times. Hold this tight position for 1 second before lowering your heels.

4. While inhaling, slowly return to the starting position and lower your heels.

Sitting calf raise

1. Sit on the machine, place your toes on the slightly lower part of the platform, and stretch your heels downward. Choose the orientation of your toes (forward, in, or out) as stated at the beginning of this chapter.

2. Place the lower part of your thigh under the lever pad and adjust the position according to the height of your thigh. Now place your hands on the bar pad to prevent the bar pad from sliding forward.

3. Push up with your heels, lift the lever slightly, and release the safety lever. This is the starting position of the movement.

4. Slowly lower your heels and bend your ankles until your calves are stretched. Inhale while doing this movement.

5. Lift your heels, extend your ankles as high as possible, tighten your calves, and exhale at the same time. In the most tense part of the muscleSet and hold for 1 second.

Standing dumbbell calf raise

1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.

2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.

3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.

Elastic band heel raise

1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.

2. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles.

3. Then slowly return to the starting position while inhaling.

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