Exercise guide
Lying Bent Knee Tibialis Press
- Beginner
- Isolation
- Rep-based
- Lower legs
This isolation exercise targets the tibialis anterior on the front of the shin, helping to balance lower leg development and improve ankle stability. Keeping the knees bent reduces tension in the calves, allowing for a more focused contraction of the shin muscles.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat or comfortable floor surface.
- Bend your knees to approximately 90 degrees and place your heels firmly on the floor.
- Position your feet hip-width apart with your toes pointing straight forward.
How to do it
- Keeping your heels glued to the floor, pull your toes and the balls of your feet up toward your shins as high as possible.
- Exhale as you reach the peak of the movement and hold the contraction for one second.
- Inhale as you slowly lower your feet back to the floor using a controlled 2-second tempo.
- Repeat for the desired number of repetitions, ensuring the heels never lift.
Form checklist
- Keep your heels in constant contact with the ground.
- Ensure the movement occurs strictly at the ankle joint.
- Avoid using your hip flexors to pull your feet up.
- Maintain a neutral spine and keep your upper body relaxed against the floor.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to touch your big toe to the front of your shin bone.
- Perform this exercise with a slow eccentric (lowering) phase to maximize muscle fiber recruitment.
Make it harder
- Perform the movement unilaterally (one leg at a time) to address strength imbalances.
- Loop a light resistance band around the top of your feet to provide constant tension throughout the range of motion.
Frequently asked
- What muscles does the lying bent knee tibialis press work?
- The lying bent knee tibialis press primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the lying bent knee tibialis press?
- The lying bent knee tibialis press requires no equipment — just your body weight.
- Is the lying bent knee tibialis press good for beginners?
- Yes. The lying bent knee tibialis press is a beginner-friendly movement and a strong foundation to build on.
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