Exercise guide
Posterior Tibialis Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
This targeted stretch isolates the posterior tibialis, a deep calf muscle essential for arch support, helping to alleviate shin splints and improve overall ankle stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you.
- Loop a resistance band or rope around the ball of your foot, specifically favoring the inner edge.
- Hold the ends of the band firmly with both hands, sitting with a tall, neutral spine.
How to do it
- Rotate your foot inward (inversion) so the sole of the foot faces toward your other leg.
- Pull the band toward your body to bring your toes toward your shin (dorsiflexion) while maintaining the inward rotation.
- Exhale as you hold the peak stretch for 20-30 seconds, feeling the tension along the inner calf and ankle.
- Slowly release the tension, then switch the band to the other foot and repeat.
Form checklist
- Keep your knee straight but not hyperextended throughout the stretch.
- Ensure the rotation occurs at the ankle joint rather than rotating the entire leg from the hip.
- Maintain a tall posture; avoid rounding your lower back as you pull the band.
- Keep your toes relaxed rather than curling them tightly.
Pro tips
- To maximize the stretch, focus on 'scooping' the big toe side of your foot up and back toward your inner shin.
- Think about creating length from the inner arch of your foot all the way up the back of your tibia.
Make it harder
- Incorporate PNF stretching: push your foot against the band's resistance for 5 seconds, then relax and pull into a deeper stretch.
- Perform the stretch while seated on a chair with the leg crossed over the opposite knee to change the angle of pull.
Frequently asked
- What muscles does the posterior tibialis stretch work?
- The posterior tibialis stretch primarily targets the tibialis, and also works the calves as secondary muscles.
- What equipment do you need for the posterior tibialis stretch?
- The posterior tibialis stretch uses resistance band.
- Is the posterior tibialis stretch good for beginners?
- Yes. The posterior tibialis stretch is a beginner-friendly movement and a strong foundation to build on.